tag:blogger.com,1999:blog-9214414108660001486.post7930002500968186369..comments2024-03-25T13:23:20.796+00:00Comments on Solo Run: The Best Time of the Week is......................Grellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.comBlogger9125tag:blogger.com,1999:blog-9214414108660001486.post-51585867413984820562009-04-02T22:02:00.000+01:002009-04-02T22:02:00.000+01:00Rick - I am training for the Cork Maathon on 1st J...Rick - I am training for the Cork Maathon on 1st June.Grellanhttps://www.blogger.com/profile/07132757537248747078noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-72812372754530488722009-04-02T21:14:00.000+01:002009-04-02T21:14:00.000+01:00Nic, My 2 weekly speed sessions are:-Intervals - w...Nic, My 2 weekly speed sessions are:-<BR/><BR/>Intervals - whose purpose is to stress VO2Max (aerobic capacity). Ideally repeats of 3 to 5 minutes @ 3k to 5k pace with recoveries in less/equal time. It take about 2 minutes at I-pace to reach VO2Max so for shorter intervals recoveries are reduced so that VO2max can be reached quicker on sucessive repeats. Intensity is key and anythng longer the 5 minutes is not recommended as the stress would take longer to recover from. "Faking it" should not be an issue if the Intensity/Duration/Recovery is right.<BR/><BR/>and<BR/><BR/>Threshold/Tempo run - purpose is to improve endurance by raising your lactate threshold. Typically 20+ minutes at a pace you can race for 1 hour (typically between 10k and 21k pace - slower if longer than 20 minutes)alternatively threshold training can take the form of cruise intervals (perhap what your patient is referring to) from miles up with brief recoveries which allows you maintain T-pace for longer. <BR/><BR/>Each workout has it own benefit in terms of running physiology but if I had to choose one over the other as far as marathon training is concerned the threshold workout is more appropriate. My last marathon built had me starting on short intervals/fartleks and a 5k tune-up race and moving towards slower longer tempo and MP runs and a 21k tune-up race 4 week out.<BR/><BR/>Lest you think I am all knowing - I took it straight from "Daniel's Running Formula", a bible for most runners.Grellanhttps://www.blogger.com/profile/07132757537248747078noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-92134352208153255232009-04-02T04:45:00.000+01:002009-04-02T04:45:00.000+01:00I'm always wondering on different opinions on inte...I'm always wondering on different opinions on intervals:<BR/><BR/>A patient of mine is a 2:22 marathoner and told me he NEVER runs intervals at less than 2 miles. He says that you can "fake" the interval if it's shorter than that by simply going out strong and holding on. I've had great track workouts in the 1000/1200/1600 range, with some of my favo(u)rite being ladders. What are your thoughts on the matter, considering you've been doing intervals much more consistently than me (as in, at least once in the last 9 months)!nwgdchttps://www.blogger.com/profile/15000663254776350045noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-12779299791272415922009-04-01T22:21:00.000+01:002009-04-01T22:21:00.000+01:00You did well there Grellan. The speed is coming al...You did well there Grellan. The speed is coming along nicely.<BR/><BR/>I hope the advice you gave Peter serves him well in Paris. 4:01 as a youngster is bloody good, but I'm not sure that sort of natural speed is all that beneficial for marathons. Staying power is the main thing!Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-29219100161573733692009-04-01T16:26:00.000+01:002009-04-01T16:26:00.000+01:00Nice workout, your running them like an old pro! s...Nice workout, your running them like an old pro! so to speak!<BR/>Which marathon are you running!RICK'S RUNNINGhttps://www.blogger.com/profile/15836338956751369408noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-76896545921477917922009-04-01T11:29:00.000+01:002009-04-01T11:29:00.000+01:00Very nice track session indeed. I can only look at...Very nice track session indeed. I can only look at the even numbers in envy. That should have given you the proper feeling of achievement.Thomashttps://www.blogger.com/profile/07802380462713592586noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-62886864940158374302009-04-01T10:34:00.000+01:002009-04-01T10:34:00.000+01:00Thanks Grellan,No pressure. I'm looking at that so...Thanks Grellan,<BR/><BR/>No pressure. I'm looking at that sort of PB - the best made plans of mice and men and all that. I reckon if I can go out in a pace for a 3:09 i'll have plenty in reserve to fade away over the last 3 miles for a 3:14 - 3:16. In dublin I was on pace for a 3:16 until mile 23. BQ isn't on my agenda yet so missing it won't upset me. I've just entered Cork as well but depending on how this weekend goes it might be a fun run.<BR/><BR/>I think I have pushed the training a little bit too hard and should have tapered sooner - not feeling the freshest.Richardhttps://www.blogger.com/profile/05739196746383254321noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-40796840478211424152009-04-01T07:16:00.000+01:002009-04-01T07:16:00.000+01:00Jogging a lap Mike (about 3 minutes)Jogging a lap Mike (about 3 minutes)Grellanhttps://www.blogger.com/profile/07132757537248747078noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-59879691041455958832009-04-01T00:19:00.000+01:002009-04-01T00:19:00.000+01:00Nice track session Grellan. What are you doing in...Nice track session Grellan. What are you doing in between reps - jogging a lap or so, or taking a rest?Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.com