tag:blogger.com,1999:blog-9214414108660001486.post807171621797156308..comments2024-03-25T13:23:20.796+00:00Comments on Solo Run: AwakeningGrellanhttp://www.blogger.com/profile/07132757537248747078noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-9214414108660001486.post-29141668108928128962009-02-10T07:46:00.000+00:002009-02-10T07:46:00.000+00:00'LAB RAT'I once asked my 2.27 marathon running fri...'LAB RAT'<BR/>I once asked my 2.27 marathon running friend how fast i should run my intervals, the reply I got was maybe not what I was looking for but on reflection it was pretty sound advise, he said run them as hard as you can while still being able to finish the last interval at the same speed as the first one"!<BR/>Even on a track you can have a headwind down one straight and a tail wind on the other, which can change your pace quite considerably!<BR/>I think THOMAS has the right idea, don't worry about a theoretical pace, just run them bloody hard, as you get fitter your body will adapt and you will be able to run them even faster!<BR/>On the other hand you could become a LAB RAT, running on a tread mill with a team of scientific technicians taking blood samples every two minutes and breath through an oxygen mask while a Doctor pokes you up the bum with a thermometer!RICK'S RUNNINGhttps://www.blogger.com/profile/15836338956751369408noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-88022911480625502382009-02-10T06:31:00.000+00:002009-02-10T06:31:00.000+00:00Grellan - one other note in regards to Daniels. H...Grellan - one other note in regards to Daniels. His VO2Max workouts (i.e. "Interval pace") are typically done at a pace that is about 6-seconds/400m slower than "Rep pace", which is as you say about mile race pace.<BR/><BR/>So if your estimated Rep pace is in the 5:20 range, that would put your Interval pace close to 5:45/mile. <BR/><BR/>Really though all of these "paces" get so close to each other that the line becomes blurred pretty quickly. In order from fastest to slowest we have Daniels' Rep or Mile race pace, 3k pace, Daniels' Interval pace, 5k pace, 10k pace, threshold pace, 1/2-marathon pace, marathon pace, easy pace, recovery pace. Did I leave any out? That's a lot of paces to keep track of. <BR/><BR/>Not to mention - all of these paces need slight adjustments after a few pints of Guinness! :)Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-46873390833088577742009-02-09T23:32:00.000+00:002009-02-09T23:32:00.000+00:00Thanks for all the comments. I agree that the 30/3...Thanks for all the comments. I agree that the 30/30s (or 40/40s) should be at alternate mile pace (05:20 for me)and half that (10:40) but the quandry still remains that Daniels recommends full recoveries for such a pace/distance conbination. <BR/><BR/>I'm incluned towards the less painfull recommendation of Mike/Daniels of maximising time spent at VO2MAX (5k pace or 06:00 for me) to get more volume in.<BR/><BR/><BR/>Rick - I've no intention of racing 1,500m - I know 200s are probably of little benefit for distance races but I aim to start out short (200/400m) and fast (mile to 5k pace)and gradually get longer(3k/4miles) and slower (10k to HM pace)<BR/><BR/>Guinness does increase iron levels - however its beacause of the other "benefits" that it's not as popular among serious athletes.Grellanhttps://www.blogger.com/profile/07132757537248747078noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-18841221280678864922009-02-09T16:33:00.000+00:002009-02-09T16:33:00.000+00:00Thomas - you ran an 18:07 right? That's about 5:5...Thomas - you ran an 18:07 right? That's about 5:50 pace, and you've probably improved since then. (cold/flu not withstanding) I think you can do it!<BR/><BR/>The 30/30 article says the recovery should be run at half the speed as the interval. On the track, just to make it easy, I'd probably run 200m w/ slow 100m jog. <BR/><BR/>In Grellan's case, this might wind up being 38/38 or 40/40, but close enough. With the nice round interval lengths, it would be easy to keep track of what you're doing. (150m w/ 75m jogs on the track will get confusing after a while)Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-40224506306546932322009-02-09T15:43:00.000+00:002009-02-09T15:43:00.000+00:00Looks all in all like a pretty solid week. I real...Looks all in all like a pretty solid week. I realize I have to add some 200 and 400 speedwork to my regimen, but the weather right now is just not allowing that to happen.<BR/><BR/>You've got to love those Guinness overdoses.<BR/><BR/>Best of luck.Bill Carterhttps://www.blogger.com/profile/17303668807091595615noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-37594361326171584092009-02-09T11:03:00.000+00:002009-02-09T11:03:00.000+00:00Hmm, not sure if "love" is the correct term, but s...Hmm, not sure if "love" is the correct term, but so far I think they're a good workout.<BR/><BR/>As I haven't got a track available and run them on the road with the Garmin beeping every 30 seconds it is nigh on impossible to tell my pace while I'm running - I can only look it up afterwards. As a result, I just run 30 seconds very hard/30 seconds very easy and don't worry too much about the actual pace.<BR/><BR/>5:45 closer to my 5k pace? I wish!!Thomashttps://www.blogger.com/profile/07802380462713592586noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-87863286284743478792009-02-09T07:35:00.000+00:002009-02-09T07:35:00.000+00:00Maybe a better balance would be one short and one ...Maybe a better balance would be one short and one long interval session each week, that is unless you are planing to race exclusively over the 1500m !<BR/>P.S. I have been lead to believe that Guinness is very good for your iron levels, i hope this to be true as it seems like a fantastic excuse to down the odd pint or 4! Hic!RICK'S RUNNINGhttps://www.blogger.com/profile/15836338956751369408noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-40875709481450026772009-02-09T04:48:00.000+00:002009-02-09T04:48:00.000+00:00I'm with Mike re the 30/30s. Looks like they're ru...I'm with Mike re the 30/30s. Looks like they're run at about 1500m or mile race-pace.<BR/><BR/>You could do them on the track. Work out how far you'd run for 30 secs at mile race pace - might be around 150 metres. The 30 sec recovery could be 100 metres or less.<BR/><BR/>I was thinking a good way to do them would be to reverse direction during the 30 sec recovery so you're running each 'hard' 30 secs in a different direction. Then you could tell if you're slowing during the hard 30s because you wouldn't be making the same distance.Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-62201211815596750372009-02-08T23:35:00.000+00:002009-02-08T23:35:00.000+00:00Well, you've certainly been busy! Good pace on the...Well, you've certainly been busy! Good pace on the long run too (I think)!Love2Runhttps://www.blogger.com/profile/17862751632099235794noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-88178873822398867072009-02-08T23:02:00.000+00:002009-02-08T23:02:00.000+00:00sounds more like a liquid week than a 'solid' week...sounds more like a liquid week than a 'solid' weekbriceyhttps://www.blogger.com/profile/06537061506035169437noreply@blogger.comtag:blogger.com,1999:blog-9214414108660001486.post-67219181790054096692009-02-08T22:08:00.000+00:002009-02-08T22:08:00.000+00:00Solid week Grellan (Guinness included)According to...Solid week Grellan (Guinness included)<BR/><BR/>According to Thomas' link that describes the workout, it would seem that the 30/30 VO2Max workout uses the faster pace (close to mile race pace) than traditional VO2Max workouts (closer to 5k pace according to the info - interval pace according to Daniels) probably because of the much shorter rep length. (30 seconds vs 5-minutes)<BR/><BR/>Thomas' last two 30/30 workouts are averaging about 5:45 mile pace however, so he seems to be running them at a pace closer to 5k than mile race pace, but this probably allows him to get in a much greater volume.<BR/><BR/>According to Daniels, it's the total time spent at VO2Max pace that matters, so I'd have to believe slowing down some to get in more volume would be the way to go.Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.com