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May 2008
3:43pm, 15 May 2008
4,362 posts
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Blister
Sounds like a plan RwC
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May 2008
4:14pm, 15 May 2008
198 posts
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Better yet, let's just tell ourselves we're running intervals, 4x400 (+9) with shorter than normal recoveries, in 74 seconds each!
We can't fail!!!!
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May 2008
4:20pm, 15 May 2008
15,141 posts
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Max71
This is going ot be fab to watch
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May 2008
4:22pm, 15 May 2008
2,181 posts
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Pammie
Sounds so simple
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May 2008
4:23pm, 15 May 2008
4,363 posts
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Blister
If only it were...
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May 2008
4:27pm, 15 May 2008
13,997 posts
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RWC I did a session with the club like that it was called accelereating miles. We set off at a good pace for a lap, then increased the pace each lap until the last lap was murder and we were sprinting flat out for the last 100m. It hurt! We did four of those with 5 mins recovery between miles.
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May 2008
4:42pm, 15 May 2008
4,470 posts
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BigChiefRunningBore
When I run the mile I wear special specs - just in case my eyes actually do pop out.
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May 2008
4:50pm, 15 May 2008
730 posts
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JEJ
8 x 400 averging 74s with 60s standing recovery should give a good indication of sub 5 shape.
RwC - on that link, I knew about it as an American chap I was training with in Addis had a copy to hand - we were trying to work out what the equivilant track session paces would be at 8200ft... He did say that the conversions were considered a little 'soft' (eg easier to get the qualifying time at altitude than sea level) and he found an online source which claimed that there was only 4s difference at Addis altitude.
Personally I'd have struggled to hit 800m @ mile pace at that alititude, but I think the 4s assumes full acclimatisation.
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May 2008
4:52pm, 15 May 2008
199 posts
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Sounds hard Ian!
I've just discovered a road mile race in Denver on June 1st. A 5280 foot race at an altitude of exactly 5280 feet! It should be a good primar for June 14th. Maybe.
The editor of a local running magazine told me that no one has ever run a sub-four mile in Colorado on the flat! That makes me feel better about my relatively slow times.
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May 2008
4:59pm, 15 May 2008
200 posts
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JEJ... I can now run that 8x400 session and average 74s. But when I up the distance to 800m reps I quickly fall off the pace.
For me, I reckon the altitude makes little distance to 400's, a couple of seconds distance to 800's, and considerable distance to 1200m's and above. It'll be interesting to see what my fellow Fetchies think of running up here when I get the Fetch trip to Colorado organised and off the ground.
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