Murph_D wrote: » Nice work. Hope you’re doing a good warmup before these sessions - really important to have the muscles warmed up and a few strides to get the blood pumping!
Lambay island wrote: » It won't help you for this weekend but possibly for future attempts. DLRCC are currently erecting a 3 lane rubber crumb track up in Fernhill(Stepaside). It is 400 metres, although I believe it will be more velodrome shape than a standard track(I.e. bended 100 metres). Due to be open in October.
crisco10 wrote: » Didn't know that, interesting! Can't imagine it would be all that flat up there....
Murph_D wrote: » That 12x400 looks tough alright. I see from my own records I don’t seem to have done it myself! :pac:
Comic Book Guy wrote: » That 400m interval session is a monster session V, extremely tough. I remember doing a 10 repeat version few weeks before the mile TT and had to skip the 7th to try and recover. How about using the same route ya used for that Mile TT and measure how ya have progressed?
ReeReeG wrote: » And will that be open to the public??
Murph_D wrote: » If I’m struggling in a session, I’d never feel bad about increasing the recoveries, by the way, or sitting out a rep as suggested above (the Raheny coaches often advise runners to sit one out, and I’ve had the quiet word in the ear myself at least once). It’s also OK to stop early, as you did, if it’s not happening. You still have the benefit of the 8 reps. Keep the faith!
shotgunmcos wrote: » 400s off 30secs... you are mad! Agree in general here. Across different sports where I've had a coach on reps, sitting one out is always acceptable. Whether its a stich, a niggle, fatigue or just a breath to get your head right its worth it. Usually it was the case of faster folk getting the full rest and me getting less and less. But 12x400 off 30s is brutal. Maybe if you were running 60s laps.. 50% recovery time is normal (but still brutal). Your rest time was 30%... that will catch up with you pretty quickly! Yet you still did 4 more after stepping off. You are tougher than you give yourself credit for!
Just remember WHY you're doing a certain workout. The point of a workout is not just to get tired. You can do that by running with a backpack loaded with bricks.
Sacksian wrote: » More mile stuff - great! I agree with you that 12 x 400 off 30s @3k pace doesn't make much sense!! Typically 3k pace intervals should be an equal work to rest ratio. That means you rest for as long as you run. So, giving the same length of recovery to someone running 400m in 90s as you do to someone running 400m in 62s is obviously a bit silly - especially as the person running 400m in 90s is likely to be a less experienced athlete. Generally, if you're doing fast stuff, you want decent recoveries as you're more likely to be working on speed/coordination than fitness. And doing them tired defeats the purpose. Your ability to hold that speed over a mile or longer will probably depend more on your endurance than simply speed. If I'm doing any interval distance (whether it's 200m, 400m or longer) with short recoveries, I always adjust the pace accordingly. I'm not sure I've ever managed the 'classic' 10 x 400m at mile pace off 60s or 90s - which if you're running 6mins is actual 1:1 recovery at 90s but if you're faster involves MORE recovery!! And if you're not a professional runner or have responsibilities in life beyond running, you've got to recover from your training while doing loads of other stuff too! So, sometimes, I'd rather run each interval slower than race pace and keep the recovery more active. I love doing lots of 200s (maybe 16-20) in around mile pace like your other session but very slowly jogging the recoveries (100m maybe) so you're just rolling through them. That's the sort of thing that helps build the endurance side of mile training. For middle-distance / fast-twitch runners, you can always break any session up into sets. Workouts are a piece in a puzzle but no single session is THE missing piece. Perfectly fine to can a workout halfway through if you've overcooked it at the start, as long as you remember next time to try and pace it so that you finish stronger than you started. You want to develop good patterns in training - a pattern of consistent, modest sessions for a sustained period is very underrated preparation for a race! There was a quote on letsrun from way back that I always liked: There are very, very few - if any - workouts where you want to be peeling yourself off the ground. You've got good speed so, for the long term, it's just a question of sustainably adding some endurance to it (and I recommend xc as a way to develop that!). Good luck with the TT!
Murph_D wrote: » Not V's mistake - have to hold my hand up here as I gave her the schedule with that 12x400 on it, based on a loose plan I'd followed for a sub-6 mile attempt. I put the schedule together from sessions suggested by a club coach but I don't think he specifically mentioned that one. When I was following the schedule myself I was being loose about subbing in whatever session was happening on the track at the club so I hadn't actually done that session myself or paid any attention to what it said. I'm sure if I had I'd have either blown up or changed it - maybe it's a 'typo'. Normally I'd be taking at least a 60-75s recovery for a 400 rep (at any pace!)
ReeReeG wrote: » Thanks for taking the time to write this.. will take a few reads to get some of it into my head! Good to know I wasn't just being a wimp with that 400m session I can see myself trying more of this training, especially given the lack of races still. One thing I will not be doing though is xc - I've tried it a few times and can safely say there's nothing I've enjoyed less running-wise!
Sacksian wrote: » The universal truth about xc racing is that 90% of the field will have misjudged their starting pace. Of those, 70% will spend the entire race slowing down, while 26% will limit their losses after the first mile and maybe speed up at the end. No one knows what happens the other 4%.
ReeReeG wrote: » No clue what to do next.. (and not just in running!) I finished up work on Thursday, not by choice sadly, so I have a lot of free time (for now) and somehow I fear this could lead to less running if I'm not careful. Contemplating starting to run every day again just to keep myself going, both physically and mentally. The club had planned on running a 10k in groups to coincide with the Women's mini-marathon, so might dig out a couple of 10k sessions in advance of that to throw in over the next few weeks.
Huzzah! wrote: Sh1t, really sorry to hear this, V. Running every day seems like a good plan but be kind to yourself, too.
