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Nov 2016
6:22pm, 25 Nov 2016
32,875 posts
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Hills of Death (HOD)
I did a 77% run today 6 miles naughty HOD 😉
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Nov 2016
7:09pm, 25 Nov 2016
93 posts
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Brunski
Ha ha HOD
Tut tut tut 😜
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Nov 2016
9:14pm, 25 Nov 2016
32,878 posts
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Hills of Death (HOD)
I'm going to be at 50 mpw about Feb. But will probably do a few short tempos before then.
If I keep my runs to 70-75% should be fine
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Nov 2016
11:41pm, 25 Nov 2016
94 posts
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Brunski
Definitely. I'm doing similar but with more mileage. I'm lucky being able to run daily and can fit in an hour a day (ish) in the week. My main take from this approach is to drop the HR for the majority of running and limit efforts, where you can, to 2 (maybe 3) per week and cut back on the intervals until the base is firm.
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Nov 2016
3:50pm, 26 Nov 2016
64 posts
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glucotab
Looking at the Hadd advice to Joe again, in Week 8 to 12.
What is the thinking behind the 200m x 25 @ 5k pace, instead of a 160 sub LT workout? Doesn`t this get more VO2 max than just a strides-like alactic (15 seconds or so) set of efforts? Seems quite early in the 20 weeks to be burning up the track - I suppose it would re-ignite the burners.
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Nov 2016
4:23pm, 26 Nov 2016
1,356 posts
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Teknik
Gluco on the links on the right, the last one is from peteq2, who was trained by Hadd. Somewhere towards the end of the first page he adds
"All that said, depending on the athlete, he can and does include a sprinkling of very light faster running in base training, including the following possibilities:
* sessions of 2 x 12 x 200/200 (maybe once or twice during phase 1, maybe not at all) - the fast 200s are run at about 5k pace, not faster, the slower "float" 200s at 15-20s slower than the fast bits. If the float 200s need to be slower to recover between fast bits, the fast bits need to be slowed down. This session stays entirely aerobic if done within the limits described.
* short hill sprints (maybe once or twice during phase 1, more likely not at all) - 1-2 x 8-10 x 8-10s "all out" short sprint up a very steep grade, with long walk (2 mins+) walk back down rest. These are a relatively low stress was to improve neuromuscular coordination and put some real snap in the legs. This can be stressful first time attempted, so only 1 x 8 first time, and 8-10 min jog rest between sets first time 2 sets are tried.
* 10 x 100/100 during warmups for selected work sessions (only for fit, experienced athletes, before SOME sessions - this is similar to your "alactic strides") - these are done at a strong, relaxed pace, running within oneself, with 40-45s float 100 used to control the pace. If this needs to be longer, the fast 100s are too fast. First time these are included the pace might be around mile pace, eventually these become something like 800 pace. If done correctly, this only serves to get the legs fired up for the subsequent work session, and doesn't constitute a work load on its own
I'd rather not emphasize these components because they're not mandatory during phase 1, they need to be done with care (and sprinkled lightly in the training) and generally don't need to be done first time through this training, which is plenty challenging enough on its own without added complication."
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Nov 2016
4:29pm, 26 Nov 2016
23,093 posts
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SPR
It's not burning up the track, if he was training specifically for 5k he could do a lot harder sessions, recoveries are incomplete as they are jog recoveries speed is not fixed (around 5k but pace is not to be pushed). As Hadd said, it gets him used to running at speed without building too much lactate. He's running 80 miles a week by then so has got quite a bit of mileage in (8 weeks plus the weeks to get up to 50 mpw). It will be a high end aerobic session and doing it as intervals will mean he can run at faster speeds.
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Nov 2016
4:30pm, 26 Nov 2016
23,094 posts
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SPR
X-post.
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Nov 2016
12:35pm, 27 Nov 2016
65 posts
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glucotab
Teknik - Ok, yes, the third option looks more likely for me. Very useful info, many thanks for finding that - Peteq2 also does have a great way of explaining things I find.
SPR - That it`s a `high end aerobic` session makes more sense to me too, though I`m not up to anywhere near the 80mpw yet. Enjoying the 50s atm.
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Nov 2016
7:24am, 30 Nov 2016
4,991 posts
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daviec
Morning all. Quick catch up read, good info from Peter 2 on the details of particular ways to adjust the training. I got a lot from my first read throughs on that a while back.
My cut back week was helpful with lower mileage, and nothing intensive till the Saturday (I'll be the guy wanting to run a 5k to "impress a girl"). Managed 18:35 at parkrun and the usual hadd issues at the end as I failed to find another gear for the finish but could have gone another lap. Sub 6mm average was nice to see though.
This week my standard hadd routine is back. Sub LT pace continues to improve. I had sort of planned to maybe push HR up to 82%ish given I wasn't seeing drift on last few runs, but as I settled in I to the first couple of miles it was apparent that I was seeing a step pace improvement. Ended up averaging 6:42/mile for 80.7%MHR.
Just overcoming the urge to stay in bed this morning, and get out for a nice midweek MLR, lol.
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