Dec 2008
9:33pm, 24 Dec 2008
275 posts
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Pricey_
you are right IR. two reasons:
1) I run on the road so time is easier than a specific distance 2) the most important thing is time spent in VO2 zone. If I were to run 6 * 1200 metres, some may take 3:55 other 4:05. Just seems that a set time makes more sense for the way I currently train.
1:10 is the aim for next year, fingers crossed for March, but that may be asking alot.
Anyway, happy christmas everyone.
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Dec 2008
7:40pm, 25 Dec 2008
214 posts
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MattTheRat
SP: Cracking times, especially for the half. Obviously P&D is working well for you. The thinking about running the quick stuff slightly less quickly (as I understand it) is that you need to train your body to use fuel in the right way to maximise your performance at the marathon. Doesn't really matter for any shorter distances as you don't run out of fuel. But running at 10k/MP paces for intervals/tempo, along with varying the long run is designed to get your body out of the habit of burning sugar all the time. There could be a trade-off in that you might not maximise your VO2 max, or even your LT, but you gain in running economy and increase the time you can spend at MP.
I'm not saying this is right, but it might be something to think about when you train for a marathon again, especially if you are currently converting a 72 min half to a 2:47 marathon. (If only I could run that fast!)
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Jan 2009
4:14pm, 2 Jan 2009
277 posts
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Pricey_
MTR > the 2:47 wasn't converted from 1:12. I ran 2:47 with a new 1:15 HM PB. When I started training for that marathon my HM PB was 1:19 (I improved to 1:15 in 4 months). I had a throat infection during my taper and was on antibiotics until the days before the race but still went through 20 miles comfortably in 2:04 (about 2:42 pace?). I had a stitch for the last 10k which resulted in me walking for bits during the final 1.5 miles. I think the stitch was caused by drinking too much Lucozade Sport. A marathon wil expose any weakness which it did for me - illness and energy replenishment. My legs were fine and I had plenty left at the end.
My main focus for my next marathon will be on energy replenishment. That's where I've gone wrong in my two marathons to date.
I still don't see whey you would leave out the 5k pace intervals / HM pace tempo. Even at 10k / MP pace, you're still going to burn predominantly glycogen. You will also not burn enough quantity of them to deplete your stores to a level that could replicate a marathon. This is done through the long runs. MP runs have their place, but are more suited to do as part of your long run (either a section @ MP, or as a progressive run).
Maybe these other runners you mention are quicker than me, but nothing I've read advocates that approach, including the book that this group/topic relates to. Just because people are quicker, doesn't mean they know more (and I realise that applies to me as well). Find what works for you.
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Jan 2009
7:30pm, 20 Jan 2009
330 posts
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IanRunner
Anyone following any of the schedules at the moment?
Im doing their 30 to 50mile half marathon schedule. Been doing it for about 4 weeks now. Im really enjoying following one of the schedules again.
How does everyone fit the strides in? Its the first time I've done them and found it quite hard with the other speedwork. I done it during a recovery run but it still seem to take quite a bit out of me the next day.
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Jan 2009
7:40pm, 20 Jan 2009
12,343 posts
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Not at the moment.
About the strides (I still do them!) I do them either on the treadmill or on the roads, say if I was doing 5 miles w 10 strides I would jog mile and a half then go for alternating approx 30sec accelerations with 40sec-1min ***walking*** recovery.
The key is to take a good recovery so you don't end up going anaerobic at all, and it really shouldn't take too much out of you. Maybe try altering them so you get a good recovery and perhaps slow them down a bit? On the treadmill I get up to 3:19 km pace for the last couple, but on the roads it can be quicker say 3:00 per km, however I'm not in marathon training, and not really building miles at the moment.
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Jan 2009
7:46pm, 20 Jan 2009
2,715 posts
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Keefy Beefy
Maybe you're doing them too hard? Having just read the description in the book, they should be fairly stressless. Just relax and accelerate through to top pace during the last 30m or so. No clenching your fist or going nuts. It's probably also important to note that they explain them under the heading "Improving your running economy" and not "Going balls-out like a lunatic for 100m".
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Jan 2009
9:14pm, 20 Jan 2009
280 posts
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Pricey_
I pretty much do the same as Jacobi - 20 seconds accelerations (full pace for the second half) then 45 seconds jog recovery
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Jan 2009
10:27pm, 20 Jan 2009
226 posts
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MattTheRat
I do them on grass in the local park. Measure out 100m, then run 10-20 of them at 80-90% effort, accelerating, then trying to hold the form and jog slowly back. In the summer I do them barefoot (and the council helpfully mark out some 100m straights. Not tiring, just a nice way to break up a 5-8 mile run.
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Jan 2009
11:40am, 21 Jan 2009
2,904 posts
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Marts
I'm doing 100-150m (depends which tree i use on the 1st one as I keep forgetting) with a jog back to start. Not using them as a 10x 100m speed session though just accelerating for 50m then holding form and pace.
Been out for 13M progressive today but decided just to do at general run pace after racing sunday and training at 7:15 last night. Got a HM PB at weekend (in i think 23rd HM I've done) with no taper. Just hope hasn't scuppered this weeks training.
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Jan 2009
6:24pm, 28 Jan 2009
338 posts
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IanRunner
Thanks, I was definitely doing them too hard.
I've got a bit of a problem. I wont be able to do the half marathon I am currently training for but I have found another one I can do a month later.
I've been following 30 to 50 hm schedule and have done the first 5 weeks. Im a bit unsure what to do now and I was wondering what anyone else could suggest? I was thinking of just repeating the last 4 weeks again.
Thanks.
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