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High WAVA/high performance thread?

35 watchers
Feb 2012
6:27pm, 20 Feb 2012
141 posts
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brotherjohn
RunningBob, I did get to Diamond standard last year, but I didn't have sharing turned on, so not sure if anyone could see it. Some great running yourself:-)
Feb 2012
8:57pm, 20 Feb 2012
1,688 posts
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clairevmc
Hi Loca,

I can totally see where you're coming from when you say you didn't want to push in the closing stages of the race. I've done the same myself when I knew that there was no pb in it for me/I wasn't going to hit a qualifying time (I've run races purely to qualify for elite or top entry into others)/wasn't going to get a prize. That can seem weird to those who've not been in a similar position but sometimes I just don't feel like killing myself for no actual gain. I think it can arguably be better to ease off a bit and then be fresher in the following days to resume training rather than battering on to get a few seconds faster finish when it's not going to give you any sense of achievement from a time or place point of view. I hope I've written that in a way it makes sense! It's probably a personal thing though as I know other runners who will argue the opposite and that's what works for them.

Congratulations Contro on your new HM pb! Wonder what you could pull out if you had tapered?
Feb 2012
8:31pm, 21 Feb 2012
75 posts
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Ninky Nonk
Few suggestions for intervals in this article...

sportsillustrated.cnn.com
Feb 2012
3:48pm, 22 Feb 2012
1,879 posts
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Loca
Intervals this morning. decided to do them on an undulating loop, recovering on the first bit of downhill and then working hard for the rest, so net uphill for the 'rep'. Felt this worked better for me as with the downhill/uphill nature of the rep I couldn't really work by pace, so no thoughts like 'why am I only doing X pace and my HR is X%'.

Did 3x 1 mile like that, then 4x 200m faster reps on the flat with 200m jog recoveries to finish.

On the longer reps I was working by effort, it felt like really hard work but I never got my HR above 90% of max but I just felt like I couldn't go any faster. In the past when I have done mile repeats I have managed to get my HR to around 92-94% MHR. Anyone else have smiliar experiences?

Much preferred the 200s to the mile repeats though...would have done more but needed to get home and get ready for work!
SPR
Feb 2012
4:22pm, 22 Feb 2012
16,025 posts
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SPR
Thread by Moraghan on RW defining speedwork. http://www.runnersworld.co.uk/forum/forummessages.asp?UTN=150393&URN=3&dt=4&srchdte=0&cp=1&v=1&sp=

And on the subject of terminology, the first post here is quite good: letsrun.com
SPR
Feb 2012
4:28pm, 22 Feb 2012
16,026 posts
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SPR
I don't belong and I'll stay lurking in most cases but just felt that the first link especially might be beneficial to some.

Another site that some might find useful is this: http://magstraining.tripod.com/training.html, it's by Steve Magness who is an assistant coach at Oregon (Alberto Salazar) and has quite a lot of training info.

He also has a blog: scienceofrunning.com
Feb 2012
5:33pm, 22 Feb 2012
1,880 posts
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Loca
Some interesting stuff there SPR.

I understand the basic differences between the different types of 'intermittent' training but I think most people, including myself, just say 'intervals' now because it has become so misused and people understand it to mean some kind of intermittant training session and not many people really care what the original 'interval' training really was or what the correct definition of interval training is. A shame maybe but most runners who want to get faster know they need to run faster in training and that they can do it with this type of training.

And yes the term speedwork is mis-used but when you slog out 20+mile training runs of a weekend at an easy pace then anything faster than that pace feels speedy...hence it gets lumped as speedwork!! ;-)
Feb 2012
8:37pm, 22 Feb 2012
76 posts
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Ninky Nonk
Great reading SPR - keep it coming!
Feb 2012
10:07pm, 22 Feb 2012
144 posts
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~Ed~
WAVA isn't a valid means of comparison across ages at all, it gets easier to score high WAVAs the older you get as the world records are relatively soft due to most top class athletes having retired by then.
Feb 2012
10:18pm, 22 Feb 2012
575 posts
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Willymo
Nice

About This Thread

Maintained by Loca
Ok, I know there are plenty of threads around to help and support people reach a race goal, sub 3hr ...
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