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DCM 2014 graduates - the next step onwards
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Tried to run off the effects of the festivities today... 91 min/15k easy-ish pace.
Followed more of Dublin's waterways for this one -- inland along the royal canal to Ashtown then home along the Tolka Valley. Great to have continuous running paths and they were very quiet this morning, not sure I would feel completely secure in some of the more isolated spots but had Murph with me for protection!
Soaked and freezing at the end, feel like I earned another day of self indulgence.
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So I'm planning on doing the m-effort session on the plan this evening. I'm just wondering about this session and what are the benefits of it? I'm trying to understand the purpose of different runs etc so as someone who's not planning a marathon this year I was just curious about this one in particular. Thanks 0
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Happy New Year lads and lassies.
Like a lot here, 2014 was the first year of proper running for me. There was no blood thankfully, but through sweat I got decent 5K times, tears got me through the marathon. :pac:
688 miles for year end, intend to at least double that starting tomorrow. Might even sneak out tonight for a recovery run.
In 2015 I'm going to work on 5K and 10K times, possibly a half marathon or two. At the moment I have no intention of running DCM 2015 due to the problems it has caused since. I regret nothing but 2016 might be the year to pound about Dublin again. We'll see
Once again, thanks to the running mammy Ososlo, the marathon training cycle was one of the most enjoyable things I have ever done. Not everyone can join a club so to have the support on here was immensely helpful. What a successful thread. It just shows with a bit of hard work and somewhere to talk about it with other head the balls, you can hit your potential.
Here's to 2015.
Blein Vie Noa.0 -
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Happy new year everyone. You've achieved an awful lot in a year, you'll achieve an awful lot more this year if you keep working at it.So I'm planning on doing the m-effort session on the plan this evening. I'm just wondering about this session and what are the benefits of it? I'm trying to understand the purpose of different runs etc so as someone who's not planning a marathon this year I was just curious about this one in particular. Thanks
Short answer: It's part of your aerobic development.
Brief slightly sketchy physiology explanation:
The body has three energy systems, one which lasts about 3-5 seconds (whose name I can't recall at the moment), your anaerobic energy system and your aerobic system. I came across something a few days ago which said that 1 minute of maximal effort running uses 50% aerobic and 50% anaerobic energy (the first system is often ignored in calculations for non-sprint distances as it is so short lived).
The point is I suppose that for anything that takes longer than a minute to run your dominant energy system is your aerobic one. Given what we run it makes sense to focus mostly on aerobic development which is what we're doing although keeping in touch with the others via the hills and other shorter stuff.
Within aerobic development I think of a number of different efforts/paces.
Recovery run is at an aerobic effort but it's purpose is not to further your aerobic development but to help you recover from a hard run and prepare you for your next hard run.
Easy running is about developing your aerobic capacity and is where the bulk of your running should be done. If you think of running training as being like a pyramid this is the base of the pyramid.
Marathon effort is a higher level aerobic effort. Strictly speaking it's actually a little faster than marathon pace. It's the pace that you can run at for 2 hours (assuming that you're well trained). I leave the description as marathon pace because it's better to err on the side of caution at this stage of training. A little too slow will have a very minor impact, a little too fast can have a much bigger negative impact. The heart rate bands in the log are a good guide for effort too.
Lactate Threshold effort is another level again. It's the pace that you can hold for 1 hour (again assuming that you're well trained). The purpose of the last 2 is to boost your aerobic development. You can't do too much of either or you'll get tired/stale/plateau but when done in appropriate amounts on top of lots of easier running it really does turbo charge your development.
Esteemed coaches have postulated that you can get the aerobic development just through easy running albeit via vast quantities of it but most agree that the best/quickest development is achieved through running at a variety of efforts. Lots of just easy running over many months often in my experience leads to biomechanical issues which rear their ugly head as soon as you try to run faster which is another reason to vary the paces.
Hope this all makes sense and that I haven't gone into too much detail. Please don't hesitate to ask any questions.0 -
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Happy new year everyone. You've achieved an awful lot in a year, you'll achieve an awful lot more this year if you keep working at it.
Short answer: It's part of your aerobic development.
Brief slightly sketchy physiology explanation:
The body has three energy systems, one which lasts about 3-5 seconds (whose name I can't recall at the moment), your anaerobic energy system and your aerobic system. I came across something a few days ago which said that 1 minute of maximal effort running uses 50% aerobic and 50% anaerobic energy (the first system is often ignored in calculations for non-sprint distances as it is so short lived).
The point is I suppose that for anything that takes longer than a minute to run your dominant energy system is your aerobic one. Given what we run it makes sense to focus mostly on aerobic development which is what we're doing although keeping in touch with the others via the hills and other shorter stuff.
Within aerobic development I think of a number of different efforts/paces.
Recovery run is at an aerobic effort but it's purpose is not to further your aerobic development but to help you recover from a hard run and prepare you for your next hard run.
Easy running is about developing your aerobic capacity and is where the bulk of your running should be done. If you think of running training as being like a pyramid this is the base of the pyramid.
Marathon effort is a higher level aerobic effort. Strictly speaking it's actually a little faster than marathon pace. It's the pace that you can run at for 2 hours (assuming that you're well trained). I leave the description as marathon pace because it's better to err on the side of caution at this stage of training. A little too slow will have a very minor impact, a little too fast can have a much bigger negative impact. The heart rate bands in the log are a good guide for effort too.
Lactate Threshold effort is another level again. It's the pace that you can hold for 1 hour (again assuming that you're well trained). The purpose of the last 2 is to boost your aerobic development. You can't do too much of either or you'll get tired/stale/plateau but when done in appropriate amounts on top of lots of easier running it really does turbo charge your development.
Esteemed coaches have postulated that you can get the aerobic development just through easy running albeit via vast quantities of it but most agree that the best/quickest development is achieved through running at a variety of efforts. Lots of just easy running over many months often in my experience leads to biomechanical issues which rear their ugly head as soon as you try to run faster which is another reason to vary the paces.
Hope this all makes sense and that I haven't gone into too much detail. Please don't hesitate to ask any questions.
Happy new year to you and everyone else. Thank you - that makes perfect sense actually - just the right level of detail without getting me lost in technicality
And that fits with my average pace when I did the session. I did it by the HR bands but I thought I was doing it wrong as the pace was quicker than my marathon pace, was closer to half marathon probably.
So, another question if you don't mind so (you'll regret saying that), does that mean that the other runs (tempo, fartleks, 5k segments) fall into the lactate threshold category? 0 -
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Happy new year to you and everyone else. Thank you - that makes perfect sense actually - just the right level of detail without getting me lost in technicality And that fits with my average pace when I did the session. I did it by the HR bands but I thought I was doing it wrong as the pace was quicker than my marathon pace, was closer to half marathon probably.
So, another question if you don't mind so (you'll regret saying that), does that mean that the other runs (tempo, fartleks, 5k segments) fall into the lactate threshold category?
Hi Laura,
Thanks for the question.
Tempo runs address your lactate threshold most directly but there's an argument that all runs at tempo pace or slower contribute to improving your lactate threshold pace but from a performance point of view you need to have some training at a faster pace (not just easy) to be able to take full advantage of that (one of the reasons for having an off season is that you can do most of your running at slower paces and not worry about the short term impact on racing).
Fartlek is a way of getting in some faster running in an enjoyable way, it takes the pressure off to hit certain paces or efforts and it should be straightforward to tailor your effort to account for how you're feeling. I think that it's a good workout for a down week but am interested in any feedback on how people find it.
5k segments are designed more to help with your VO2 max which is a measure of your body's maximal ability to convert oxygen into energy. They will use your aerobic system but their purpose is to stimulate your anaerobic energy system. The plan that I've written introduces it very gradually so that the first few sessions barely touch it but do give you leg turnover benefits as well as helping the body adapt to running at a faster pace and the sessions towards the end have a bigger impact on it.
I'm glossing over a lot of stuff in the above and a physiologist would probably have a canary if they read it but hopefully it makes sense from a training point of view. I think that it's important to know what you don't know and I don't know physiology. I mostly use the terms as a shorthand to communicate about training and it shouldn't be understood as anything more than an attempt to explain how to complete training.
Again any more questions don't hesitate.0 -
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Hi Clearlier,
What advice would you give / tweaks to the plan perhaps would you make to prepare for a half marathon race. I'm entering the bohermeen half in early March so I will be looking at goal racing sooner than you will have goal specific plans sorted. I'm trying to balance the building on the fitness already gained and the further base building that the current plan does with the hope of running a good half (relatively speaking of course)
From what I understand of the plan you wold advocate replacing the tuesday session with alternating tempo and marathon pace each week which would be either side of HMP. Would it be beneficial to throw in HMP miles within the LSR at the weekend or am I better off leaving that 100% easy ?
Thanks in advance.0
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