Top 'O the World!
A question on Speed work. For 800's - 1600's repeats, Pfitz calls for 5K RP. Dale, you think that is too fast, why? I thought these are VO2max sessions. If you don't hit VO2max, I don't see how you improve your VO2max. Isn't that the point of those speed/interval sessions?
Drats! I was wanting to call my 12.5 today a "Long Run!" well, it is for me...but slow ~ I'm a doing @ 12:50 ave pc! hills n all
Lou, (aka Mr. predawnrunner), MD, USA | Lou's Brews | lking@pobox.com
Live like you are dying not like you are afraid to die.
Drunken Irish Soda Bread and Irish Brown Bread this way --> http://allrecipes.com/cook/4379041/
His view is that by hitting your VO2max level for as long as possible during a training run you will increase it. Indeed he says that VO2max is not that critical.
congratulations on your excellent improvement! I do not believe in 5K RP intervals for marathon training-the speed is too fast for anything useful and risks injury. 10K RP is better. I also do not do many long races since I can't fit them into my schedule, but you are correct in stating that over- and under- distance racing will help prepare for the actual distance. (Not that a 50K is needed to prepare for the marathon, but 1/2M's are nice preparation and much better than 5K's or 5Milers...). Your improvement may have occurred for many different reasons, but I'd credit the increase in mileage first and foremost-along with steady training and no injury. Multipace training and periodization is critically important to racing but how each of us fits these together is an indivudual practice. There are many overlaps in training, however... Dale
I might add too that I've found that even HM-paced intervals, what I call "tempo intervals" work very well. Just do several, i.e. 6 x 1600, and take a short recovery jog between each (60-90 seconds). Add a long warmup and cooldown and you have your mid-week moderate run of 12-14 miles. Great for building endurance and plenty enough speed for long races.
I don't know how well I would have done on this week's 3x2M without that extra 30 seconds. What am I losing with the longer interval?
I've been doing these (6x1M, 4x1.5M, 3x2M) and plan 2x3M, but with 120 second intervals -- actually I think the 4x1.5M was 90 second. I don't know how well I would have done on this week's 3x2M without that extra 30 seconds. What am I losing with the longer interval?
King of PhotoShop