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The Middle Ground
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http://www.runnersworld.co.uk/forum/forummessages.asp?dt=4&UTN=159468&V=6&SP=
Moraghan - play nicely now please
Great stuff on MP by the way - I currently do my MP tempo session at 8 mins/mile, my predicted (never run) MP is 8:19/mil, my best (and only) MP is actually 10:23 a mile...
So I am working on aspirational pace, but keeping the volume at that pace low to recognise that it is a very tough session right now - I'd to do 5-6 miles at MP roughly.
If I decide to run a marathon next year I would be looking for something around 8:30 pace, or put another way I will not run another marathon until the half times indicate this is possible, plus I have more endurance work in the bag.
Good points, Phil. I'm beginning to get an idea of what MP is, prf, and when you add yours and M's opinion it looks like the order of the day during training is to get in a run of around 45-60 mins at MP, once per week(?) during Mara training and once per fortnight(?) at other times. For me that should be 7-7:05 based on HM which is the kind of pace I know I can do in a HM race (because I've done it a few times) but in training it will kill me.
Sure glad I'm rolling up towards the hard sessions in the plan. I can drop some of those 5*mile interval sessions at 800m pace with 30s rests that I was planning and replace it with these...
Nice one, Ratzer!
I'd love to be a spectator at that interval session!!!!
Some people split their MP sessions into 3x3Miles, say, or 2x5Miles to build up to continuously running MP for longer distances but, yes, the use of MP runs as you describe will knock you into shape! (or kill you - but we wont dwell on that option!
)
In hindsight I stopped doing them too early this year and my fitness has suffered slightly. I think I've caught the error before it's too late though.
Afternoon all. Lots to catch up on regarding MP it seems.
I did my first "hard" session in an age today - I'm now trying to ease my way back into the hard stuff now to start 10k/HM training proper.
After a 2 mile warm up (including stretches/strides etc), I did 4 * 1 mile @ tempo effort (which came out at a tad under 6:55/mile pace, which is what I was hoping to come in around).
Nothing special there at all. However, looking at the figures once I'd gotten them off of the Garmin showed my heart rate to be much, much lower than I've seen it before at those paces - I averaged just 78% MHR and only had a max of 83%!
Just 4 months ago that pace & session would have given me an AVERAGE heart rate of 85%...
You fool, Moraghan!! You crazy idiot! What stupid son of a B told you to do that!!?? Didn't you realise how much it would impact your performance. Are you going to be serious about this or what!!?? From now on get your MP training into your schedule properly or I'll really start insulting your training, and your mother's training!
Sorry, just couldn't miss the opportunity!
Congrats, Duck, it's so good to see improvement. Especially after those sticky hot days!
Nice one Duck.
Out of interest, what made you choose 4 * 1 mile @ 6:55 m/m? After Monday's marathon and the operation week after, I plan to start my 10K training proper too. So I'm interested in learning more about "quality" sessions.
LOL Ratzer!
Nice to see your training paying off, TD!
it's just me trying to ease back into the harder sessions. I'm planning a progression of tempo sessions starting off with mile intervals and working up to 5 mile continuous by the time I peak. So today was more of a "remember this session?" kind of workout.
My progression's something along the lines of:
4 * 1
2 * 2
3 * 1.5
3 * 2
2 * 3
4
5
So you can see, I'm building up from shorter stuff in the beginning to start the LT development, up to ensuring my stamina's sufficient for the 10k.
Edit: I should include these all include 1 min/rest for each mile. So 1 mile is 1 minute, 1.5 miles is 90 seconds, etc etc.
Wow some good trainnig for effort levels there Duck - really impressive stuff!
Ratzer are you MAD?
I went to the track in the end despite feeling a bit meh the last few days - I was about 15 seconds a mile off my usual tempo pace but I did add another mile so its all good - 5 miles in the bank anyway
Moraghan - The type of progressive sessions you describe are often set for me too, both for the longer efforts and for the 'interval/rep' type training. A typical upper aerobic effort might be 10 minutes easy, 10 steady, 10 MP effort, 10 HMP, 10 threshold, 10 easy (longer sections if marathon training or indeed shorter if just returning to speed work)
An interval session might comprise of 5 x (3 mins HMP, 3 mins threshold) off jogged recoveries. Only one combination, there are tons but you get the drift.
The reasoning is much of what has been discussed today in terms of training effects plus it teaches good pace/effort judgement and discipline to keep to the specified effort.
I sometimes get just a simple mile rep session too which is easy on the Garmin programming at least!
Always time and effort, sorry PRF
I've always liked progressive runs and also pyramid sessions - the pace seems so much easier in relative terms on the other side of the peak!
Distance and pace for myself.
I've only programmed my Garmin once and got really confused.
Will have to work it all out properly
Morning
It's been a bit difficult keeping up this week with all the discussions, work a bit busy, but looking forward to a week off after today - yay!
I'm doing 10k on Saturday night. Not sure how I'll get on. The last one I did was in March and I didn't do too good and I'm not sure if this one will be any better even though I'm hoping it will as I've done several good speed sessions.
We have a long drive of 6-8 hours depending on Friday afternoon, Bank Holiday traffic, which we'll share with lots of stops.
Hilly - Good luck tomorrow. If you've had some good speed sessions and you dont get what you'd consider a good result tomorrow it may well be that the speedwork just hasnt managed to feed through yet and may be worth finding another 10K to back it up in the next couple of weeks?
Is your new coach advising on your racing schedule? (presumably he has a plan to target your speedwork on a particular race at some point?)
Good luck Hilly.
Kit is all packed up! Off over the Pennines in the morning for a few days in Liverpool, North Wales and ...err ... where was it again ... oh yeah ... CHESTER!
Will be off-line but will report back on the whole gruelling 26.2 miles next week. Excited but nervous as hell (I'm usually very calm!).
Good luck, Dr Dan!!
I was going to be joining you, but thought better of it after Edinburgh on Sunday.
Really interested in hearing your opinions of the course though for future reference.
Hope you have a great day and the weather is kind.
Dr Dan hope all goes well.
Hilly hope you get a positive result.
Somehow managed to get out of bed for a parkrun this morning. Been a busy last few days and bed did seem very tempting.