Be still my beating heart

paddybarry wrote: »

Doing sessions with groups is much easier as it replicates a race situation where you can feed off the energy of those around you and hit the require pace quicker and easier.

Doing sessions on your own is way more difficult and without company is very difficult to hit target paces IMHO. However, they are great for character building.

Completely agree.

tunguska wrote: »

4 x 1 Mile at 5k pace with only 90 seconds recovery is too extreme. When we do mile repeats we take the length of the interval to recover. So say it's a 5:10 mile, we'd jog (very slowly)for 5 minutes between each rep. Even with the long recovery it's a killer session. But we hit each rep spot on, theres no decline throughout. But if we attempted to do the same thing with only 90 secs between each rep, we'd lose the pace and each Mile would be progressively slower.
I just think you're better off giving yourself a lot of recovery and focus on hitting the paces, that way your confidence would be sky high after and it's all about confidence. Whereas with the short recoveries you risk fading badly and actually dented your self belief.

That's very interesting to hear Tunguska and you'd be working at a much higher level than most on here (A/R in general - not this particular log)- food for thought

4x1mile off 90 seconds passive recovery is a standard 5k session. It’s a tough session but looking how your training has progressed over the winter, the session should be doable. It looks like you are doing some sort of multi-pace training and if that is the case then 4x1mile as a 5k session is perfect. You’ve done 3 min reps off 2:50 rec and that’s a perfect 3k pace session off the correct recovery: it’s pretty much a VO2Max session.

4x1mile off 90 seconds once a week would be tough – I used to do this in the winter and hated it. It looks like your sessions are appropriately spread out and there’s a good mix in there.

I’d say your coach has a good idea of what he’s at, especially given your improvement. I’m going to go out on a limb and say you’ll do the session in 7:20-7:25 – weather permitting. I’m basing that off Horwill’s 4-5 second rule and so far, all the sessions you’ve done are in keeping with his rule. Perfect balance. If you can’t hit those times I suspect your coach will pick up on it and identify a weakness in your game. If that’s so, I imagine he’ll suggest a change on the 5k pace session that would probably be 1k reps at the same pace and then progress them up to mile reps. I do think you’ll handle the session and wouldn’t worry about it. I definitely wouldn’t go down the equal rep time/recovery route – not for a 5k pace session. You just don’t get 5 mins or 7:25 recoveries in a 5k race.

Would you recommend a gel after the 3rd rep Puncher?

Puncher wrote: »

For you? Yes.

Self praise is no praise

barryoneill50 wrote: »

Ah but maybe if he progressed it too 90 sec recoveries he would be working at an even higher level, who knows......

Who knows indeed Barry although I certainly wouldn't presume to question the training of someone who has reached the level that Tunguska has - lucky to have someone like that giving advice around here

yaboya1 wrote: »

I'll try to be clearer next time J

Still lost.

Ososlo wrote: »

I gather the insinuation is that you're my coach. Same thing happened a few weeks ago with a suggestion that another poster demfad was my coach....
Long story. Won't bore you. Thanks for the input and I'll be doing the session as laid out by my coach.

4 x 1 mile off 90 sec recovery. BRING IT ON:)

Well if your coach would stop reregistering accounts etc

In all seriousness though when relativley new posters appear with what appears to be in depth knowledge of the board and the training history of members it's kind of hard not to draw the conclusion that they could be a re-reg. Place is littered with them actually.

barryoneill50 wrote: »

Ah but maybe if he progressed it too 90 sec recoveries he would be working at an even higher level, who knows......

Been there done that. This is why I can speak from direct experience. One very important thing I've learned is that working hard is not always the best play. The best racers I know don't blow themselves out in training, they hold it back for when it really matters. Similarly I know people who train a lot and really hard but when they race they under perform and get beat by the guys who are skilled at racing and getting the best out of themselves on the day.