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Tracey Morris
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Then I told her about the need to push myself to the limit to explore previously untapped potential and PBs, and she didn't look quite so happy about that one. Quelle surprise!!!
On the subject of speedwork, I am never quite sure how much recovery time to allow between intervals such as 10x400m. ie I have read that the recovery jog should be anything between 100m up to 400m in between each fast lap. I see you mentioned a recovery of 200m, is that what you favour as a matter of course? And should the recovery period increase pro rata as the intervals get longer eg, 800m reps would have a 400m recovery etc etc.
Any tips much appreciated, it's something that has been exercising the mind this morning, along with how I am going to get tickets to watch the Hammers in the play-off final. Neither issue is resoved yet.
If VO2 max work then the object is to get up to a high heart rate from a low one in a very short space of time. (i.e. the rate of change will result in the desired VO2 enhancing effect). Therefore a long interval to get right back to jog/walk HR and use up all lactate overproduction.
If lactate re-use/tolerance work, then a shorter interval so you are getting accustomed to working with the extra lactate in your system.
So in other words, it depends... [and I'd like to know if I'm talking rubbish!]
As peak fitnes comes along or for 10k-3k training then the number of reps would reduce, pace increase to mile speed and the length of recovery longer, say 200m jog or 2 to 3 mins.
For lactate buffering - still valid for endurance runners, sessions need to be top speed, recovery full and not many reps can be achieved. One session I did for track preparation (I had 50 sec 400 speed as a junior & was English Schools 5,000m champion), was 3 sets of 3 x 150m flat out with 50m jog between 150's and 500m walk jog between sets.
Close to setting up a hard training forum thread after my meeting with Sean at RW yesterday.
Would like to be running 1:56's for 800, close to 4:00's for 1500, 8:50 for 3k and 9:45 for 3km S/C before September, thenn turn my summer form into a good x-country season and possibly get a top 6 place in the Yorkshire Championships (U20's) and run in the nationals with Yorkshire.
What sort of hard training have you been looking at putting together? Iv been working closely along the path of what Lydiard did with his Finish runners such as Viren, although i probably do alot less on my longer runs but do more quality sessions at the club.
Cheers, Martin.
P.S. My e-mail is west_ham_fan@postmaster.co.uk if you want to mail me direct.
I had a meeting with Sean at RW yesterday and we propose setting up a pod with the 5 guinea pigs from the Tracey Morris thread which will have a short profile from the info you sent me, the sample weeks training you sent, your targets and a brief note with my broad observations. Then we will link to a new forum thread to be called Hard Training on the Training zone where I will put up suggested training for you for the next week, you can then respond by letting me know planned races, how it’s going etc., via the forum, that way everyone will see the interaction and hopefully pick bits of info up from it and ask their own questions.
If you’re agreeable to this open scrutiny of your running life let me know, also if you want to be known by your name or your forum id on the pod and can you send Sean a picture of yourself (sean.fishpool@rodale.co.uk).
By the way, if you're not doing the long runs but mostly quality track then you're not following Lydiards principles, which had Olympic Champion Peter Snell doing 20 mile runs for 800 & 1500m. Viren did loads of winter base training at high altitude in the Andes - there's a very good film of his build up to the 76 Olympics when he won the 5,000, 10,000 and finished 7th (I think - someone should check his marathon position) in the marathon.
Surely if such a table said you could run 10k in 35 minutes isn't that posing a limit on yourself, you might think you can't run any faster than that, whereas you could run much faster.
Just my 2p's worth
Reported to have done 8 consecutive weeks of over 200 miles at altitude in his base period.
Enjoy, Stifler :-)
i think you are all brave
There wont be any days off because of CBA, ooh no, not when its public
That's my opnion of predictive charts as well, I would have stuck at being a good runner if I believed the projections based on my pbs. Instead I really believed I was suited to the marathon and could achieve comparitively better performances in that than at 10km or half marathon.
Martin Mccarthy, who ran for Oxford City in the 80's ran in the LM I won and set PB's at 10miles, half marathon & 20 miles on the way to running 2.13 - some times you just have to go for it....it doesn't always work though, the marathon I did before finishing 3rd in LM in 82 in 2.12 was a 2.24, having reached half way in 66 mins....leave you to imagine how the last 6 miles felt!
Viren was an all time great athlete for me - same generation as Dave Bedford who ran 200 mile weeks, and Brendan Foster who ran regular 120 mile weeks for 5,000m races.
I'm off to hide under my couch.
: )
So quite close
Iv done about 45 ish because iv been racing alot and having hard track sessions on tuesdays and thursdays (approx 2.5 miles of running-hard)
why dont you ever post on training
And scared of unfamiliar territory......like baths/showers etc.
; )
Anyway, I've been suffering injury for a couple of weeks and so have reduced my running for it to heal. I've been having physio and ultrasound twice a week and today she said I'm ok to get back into it proper. I've only run twice this week, but I've done 60 miles of cycling and 2 miles of swimming-triathlon on Sunday. Then next week I'm looking to pick up where I was before injury.
Getting stuff in mag won't be down to me, but you never know Stifler - lets see how this exercise progresses and maybe the editor can be persuaded to do something.
Agree with what MG says about ultra runners and marathon junkies appearing never to be injured as many or them never, or rarely, do speedwork. In the ten years since I started doing marathons and ultras, i've only missed 2 races and that was due to a trauma injury (sprained ankle). I do on the odd occasion do mile reps and 400m reps, but not often. I've had niggles but have just run through them.
look forward to following your training hilly & Spud.
SHADES-I believe that some runners are just cut out to do lots of marathons and ultra's while others like me find 2 a year the most they could cope with! You must have Duracell bateries while I must have Eveready!:o)