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Intervals are hard and 800's are the worst! (Read 418 times)


Running Guru

    I did some 800s today, they totally kicked my butt.

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    The Running Father

     

    PR's - 5K - 20:47 (2013) | 10K - 45:23 (2013)  | 13.1 - 1:53:44 (2013)  | 26.2 - N/A

     

    2013 Goals - 1500 kms (897.22kms July'13) | sub20 5k | sub 45 10K  | sub 1:45 13.1 | 

     

    2013

    Flatout 5k - 4/14/13 - 23:23

    Tely 10(miles) - 7/28/13 - 1:14:46 PR

     

    Up Next:

    Provincial 5k - 9/8/13

    Mudd Immortal 5k - 9/21/13

    Coleman's Half Marathon - 10/6/13

    Cape to Cabot 20k - 10/20/13


    ultramarathon/triathlete

      I was just emailing the other coaches on my team, setting up some 800s into an upcoming club event we're doing.  Next thing I know Bart is on the email exchange saying he can come to our event (one of my fellow coaches is friends with him I guess).    I have no one else to brag to except you guys since my co-workers would be like, 800-whats?

       

      So, how cool is that?!  Cool

      HTFU?  Why not!

      Coach: Empire Tri Club 

      Speed Coach: Brooklyn Tri Club
      USATF Coach

        I really liked their marathon plan and it made sense and their 10K plan is very similar with a little more emphasis on speed and a little less emphasis on long runs.  BUT it has even more intervals and I'm not very good at them.  I thought I had gotten better at them, but looking back at my marathon plan, they just switched from speed intervals to strength intervals and that's when I thought I was getting better at them.  Going back to speed intervals they suck just as bad as they did before and I suck at running them.

         

        just curious what are "strength intervals" in that plan?

         

        I see you got better at your intervals, congrats! Cool

         

        note don't worry about 1K's done faster than 10K pace. they should be faster anyway than 10K pace.  IMO

         

        I run 1200-1500's at 10K-ish, not 1000's


        Feeling the growl again

           

          just curious what are "strength intervals" in that plan?

           

           

           

          I can't speak for the specific plan, but in general longer, slower and with less recovery.

          "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

           

             

            just curious what are "strength intervals" in that plan?

             

            I see you got better at your intervals, congrats! Cool

             

            note don't worry about 1K's done faster than 10K pace. they should be faster anyway than 10K pace.  IMO

             

            I run 1200-1500's at 10K-ish, not 1000's

             

            Their strength intervals all had 6 miles of higher effort at half marathon pace and their speed intervals have 3 miles at higher effort (5K or 10K pace).  An example of their strength intervals would be 6 X 1 mile with 400m recoveries, or 3 X 2 miles with 800m recoveries.

             

            They almost seem like an interrupted tempo run.

             

            I've got 2 more sets of 800's to go before my goal 10K race in 3 weeks.

            Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

            Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

              Yeah, we do that too. My training group's Tuesday night workout is a 6-10  mile marathon pace run (modified). So what we do is 1 mile at mp x 6 (now, going to 10) followed  by a .25 recovery,  We do it this way  in large part to save our legs somewhat for  Thursday morning speed work.


              Feeling the growl again

                 

                Their strength intervals all had 6 miles of higher effort at half marathon pace and their speed intervals have 3 miles at higher effort (5K or 10K pace).  An example of their strength intervals would be 6 X 1 mile with 400m recoveries, or 3 X 2 miles with 800m recoveries.

                 

                They almost seem like an interrupted tempo run.

                 

                 

                Yup, that's what i said. Big grin

                "If you want to be a bad a$s, then do what a bad a$s does.  There's your pep talk for today.  Go Run." -- Slo_Hand

                 

                  Still amazed at how much I've progressed on these intervals in just over a month.   Had a really great workout this morning.  Hit all my paces without really feeling like I was having to push the envelope at all.  If anything I'm having to make myself slow it down a little bit on them.  It was a nice morning today.  65 degrees and 69% humidity.

                   

                  Here's my splits from this morning.

                   

                  <colgroup><col width="34" /> <col width="64" /> <col width="60" /> <col width="55" /> <col width="64" /> <col width="56" /> <col width="47" /> <col width="50" /> <col width="76" /> </colgroup>
                  Splits (GPS Interval)
                   
                  Type
                  Distance  Duration Total Duration Pace Avg HR Max HR Notes
                  1 Slow 2.0 mi 19:13.5 19:13.5 09:36.8       128 139 Warmup
                  2 Fast 0.5 mi 03:31.7 22:45.2 07:03.4       162 169 1st Interval
                  3 Slow 0.25 mi 02:31.2 25:16.4 10:04.8       147 169 Recovery
                  4 Fast 0.5 mi 03:30.0 28:46.5 07:00.1       161 175 2nd Interval
                  5 Slow 0.25 mi 02:24.3 31:10.7 09:37.1       152 173 Recovery
                  6 Fast 0.5 mi 03:27.5 34:38.2 06:55.0       165 176 3rd Interval
                  7 Slow 0.25 mi 02:27.9 37:06.1 09:51.6       153 173 Recovery
                  8 Fast 0.5 mi 03:23.2 40:29.3 06:46.4       167 177 4th Interval
                  9 Slow 0.25 mi 02:24.9 42:54.2 09:39.4       158 177 Recovery
                  10 Fast 0.5 mi 03:29.6 46:23.8 06:59.3       170 179 5th Inverval
                  11 Slow 0.25 mi 02:23.2 48:47.0 09:32.8       160 177 Recovery
                  12 Fast 0.5 mi 03:19.6 52:06.6 06:39.3       174 184 6th Inverval
                  13 Slow 1.95 mi 18:31.3 1:10:38 09:29.9       157 183 Cooldown

                   

                   

                  Felt really good.

                  Age: 46 Weight: 200 Height: 6'2" (Goal weight 195)

                  Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 43:59; 5K 21:27

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