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Feb 2012
11:55am, 18 Feb 2012
1,600 posts
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Sharkie
Moraghan - wry smile if not LOL at 'Also, 'speedwork' as commonly used doesn't develop speed!'
claire - I don't think you 'should' expect to have a similar wava across the spectrum of distances. A narrowish spectrum yes, but surely the further into one's athletic development one is (sorry if that sounds poncey) the more one will specialise. Thing I've noticed with many distance runners though is that they think they are really marathon specialists when this might not be the case. It's hard to tell by wava scores alone as a lot of people's training isn't long term enough. Hope that makes sense.
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Feb 2012
12:19pm, 18 Feb 2012
46,474 posts
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Gobi
I have plus 80% from distances from 800 metres to half marathon. By marathon I have dropped to 79%. Maybe I never was a marathon runner.
This year once my ankle allows me to I will be looking to improve from 400 through to about a mile which means a whole array of "punishing" intervals
Loca - I would only drop off the pace for a period of time to get a feel for intervals, once the pace work starts to be established then pick up the general pace again.
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Feb 2012
12:19pm, 18 Feb 2012
828 posts
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may
Good thread to follow : ) as my wava of 83.7 is from 4 years ago don't think I can join?: ) any way just want to share what I was doing back then ...In a space of a year I trained average 45-50 miles ..long runs was only 9 miles which I always aimed for 1ht so prob near tempo..claire some of your running sessions is close to this so you are in good shape...trained most days..fitball..stretching..weekly massage ...club training 1-2 times per week ..weight training ...lost about 12 pounds...circuit trained ..diet was fairly strict... never had kids and slept till mid day on my days off : ) sure slot of it was down to quality sessions...alot of good training and determination to win is what I see from alot of the good runners on here so go for it: )
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Feb 2012
12:26pm, 18 Feb 2012
1,682 posts
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clairevmc
I think may is absolutely right when she says you need a lot of good training and determination. I train most days, in all weathers and now have the added challenge of fitting training around my young son and I think that's what can help push someone to being a better runner (regardless of ability/level) - having the mental strength to push yourself to train. Almost all of my training is also on my own.
Sharkie - yes, I agree with your point re wava and distances.
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Feb 2012
12:46pm, 18 Feb 2012
4,612 posts
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LouLou
I think thats very true May - its not just about the running. Its getting the whole picture - the core work, the mental side, nutrition and sleep. I think determination got me my improvements in some ways. I don't feel I have any natural speed but have the ability to just keep pushing and not to give up. I think I do need to do more faster running to get faster.
I've also seen my gains when consistently running 60-70mile+ weeks incorporating double sessions, a long run and usually only one interval session. I think in the last year I've tried to add in tempo runs at half marathon pace and more marathon pace work in the run up to specific events. My training usually has a marathon focus and I admit to being frustrated at 5k/10ks as I don't feel I improve on these - but shouldn't really expect to given how I train!
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Feb 2012
12:57pm, 18 Feb 2012
31,835 posts
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mxhornet
Regarding the spread of race distances you can realistically expect the same WAVA for, I recorded 84-85% for all distances 1500m to 10k, there was a tail off to 83% for 10 miles and 81% for half marathon that said those two PBs were set off of track training ie aiming at 1500m to 5k. I was down to around 80% for 20 miles and the marathon.
So I feel it all depends on what you are naturally best at and how well matched your training is.
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Feb 2012
1:02pm, 18 Feb 2012
1,852 posts
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Loca
I have 83.52 for HM and 80:03 for marathon, considering that I supposedly mainly 'train' for marathon or longer, this doesn't seem to be right. My WAVAs at 10km and 5km are also higher than my marathon and I hate racing those distances.
Maybe I just lack the mental toughness for the marathon?!
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Feb 2012
1:14pm, 18 Feb 2012
46,479 posts
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Gobi
Maybe you and I are just doing the wrong events :¬)
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Feb 2012
1:15pm, 18 Feb 2012
170 posts
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forever
Will follow this thread with interest as some very inspiring times and wavas achieved.
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Feb 2012
1:54pm, 18 Feb 2012
3 posts
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Dave4774
I'd agree with Moraghan in that "speedwork, doesn't improve speed", and has been the ruin of many a runner....
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