A/R TT....Round 2 - 1 mile TT, Saturday May 30th *** please read post #1 ***

Dubh Geannain wrote: »

Was going to suggest the 10x400. I've used it myself before but still fell short of my target race pace. With it not being a race it might be even trickier to predict. My experience anyway was the 10 x 400s but maybe add around a second per 400 on the day. So being able to do 75s for a 5 minute flat mile would become 76s and a 5:04 mile. Just my experience.

The 600 down to 200 sounds tougher to me due to the front loading. I'm going to try that one out anyway. Cheers.

Hmmmmmnnnnn. I did a 16x400 session off 45secs and averaged 75secs last August just before the Frank Duffy and also before Raheny last year and averaged 73secs. Don't really feel like doing a session like that at the moment though! I think I'll stick to my plan of just rocking up to wherever I end up deciding to actually do it that sat morning and running as fast a mile as possible. No sessions beforehand. Adds to the suspense

IvoryTower wrote: »

The 10 x 400 session, once a week

Straight off the bat? No build up to it or slightly longer recoveries to start with?

Itziger wrote: »

Lads, one thing I don't understand about those sessions. The 6,5,4,3,2 = 2,000mts whereas the 10x4...... That's a massive difference, no??

With the first one lactate tolerance and buffering is sent over the edge early on so simulates a race more.

With the second one despite being double the volume there is almost a seesaw motion with regards lactate bringing you back from the brink in the early reps before spilling over so takes more effort to elicit similar response.

Personally I wouldn't be mad on predictor workouts for this one ;

1) Time not on your side with regards recovery from such an effort prior to TT.

2) Lack of race specific work means that you are not really dialing in race legs it is just gonna shock the body as much as the race will

MrSkinny wrote: »

Straight off the bat? No build up to it or slightly longer recoveries to start with?

Some people start with 90s recovery and you start with whatever you're capable of time wise so it will take a session to figure that out.

But it's so close i wouldn't overthink it. What Is it, 3 weeks? Do something fast to stretch the legs, be grand

pconn062 wrote: »

I am doing a mile time trial in two weeks and I will do zero specific training for it as it is just a time trial and I feel I can run a decent mile off my base training. I would just train as normal and add some good quality 20-30 second strides at goal mile pace twice a week for the next three weeks.
.

Glad to see I am not the only one haha.

If anyone did want a light session for turnover one I have used in the past (more so as a taper session but could work well;

3 sets of 20,30,40 sec stride outs off 1 min recovery with 3-4 min jog between sets

Dubh Geannain wrote: »

Obviously, I'm more invested in the mile than some of the longer distance runners. My regret was not getting out for another race a couple of weeks of running my 5:02.

How long of a recovery would you typically need? Do people benefit from running a series of races as opposed to one offs?

Generally people do benefit from series of races (I know when I trained as a miler it usually took 2-3 races to get into the groove of things during the season and IIRC my last 1500 a few years back was the 3rd race in 14 days)

Actually recently saw argument raised that we under race in the modern era

https://twitter.com/fast8trackclub/status/1254290101829373953?s=20

In terms of recovery it would depend. If you are in heavy training or indeed not specifically training for that type of event it probably will require most recovery however many track athletes periodize there training so that base is done in the winte, the hard work is done then prior to track season started and then in season it is more about keeping things light and tipping along with races being the main stimulus, as such you are effectively recovering outside of races for the most part

This might be work a read. It is one of the few training books which lays out a full years training plan (specifically for those training for the mile)

https://img.runningwarehouse.com/pdf/middle_distance_guide.pdf

Dubh Geannain wrote: »

Obviously, I'm more invested in the mile than some of the longer distance runners. My regret was not getting out for another race a couple of weeks of running my 5:02.

How long of a recovery would you typically need? Do people benefit from running a series of races as opposed to one offs?

I wouldn't know too much about shorter distances but I am sure that more racing after a good base and some weeks (8? 10?) sharpening of training would be the way to go. My own best 10k results came on the second weekend of races each time. I'd say a well trained miler could be doing at the very least a race per week. The body and the mind probably need two or three attempts to get pace and effort right.

With AAI rules changing, tracks a acceptable venue?

What kind of a warm up do milers/1500m runners do before a race?

IvoryTower wrote: »

1-2 miles, dynamics, strides

So the usual Thanks

A good layer of toxic perspiration.

Swashbuckler wrote: »

Yum

Ewwwwwww

eyrie wrote: »

I heard he puts in his tea instead of milk :eek:

I heard it's his kryptonite :eek: