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Jan 2007
3:18pm, 9 Jan 2007
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SparkyMark
Yes Andrew - I love them. Been doing them since August and now reaping the benefits. I don't care what I do the rest of the week - I MUST do intervals though. I'm not obsessed - honest 
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Jan 2007
3:20pm, 9 Jan 2007
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SparkyMark
Well done on PB by the way Andrew on what sounded like a very tough course. Must have been the day for 10 mile PBs
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Jan 2007
3:21pm, 9 Jan 2007
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Mrs BooBoo LaBoy
SM - are your intervals called pyramid training?
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Jan 2007
3:33pm, 9 Jan 2007
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SparkyMark
BBLB - that particular session is not, but the one I did last week was
400/600/800/1000/1000/800/600/400
i.e. you go up distances and come down
that's the longest session I do. we have a rotation of sessions that keep things interesting.
Intervals benefit everyone - they take about 6-8 weeks to kick in, but I'm glad I started doing them.
Do you have a coach at your club?
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Jan 2007
3:36pm, 9 Jan 2007
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Mrs BooBoo LaBoy
Yeah - I have 2 clubs! So 2 coaches! (Greedy me)...plan to do some more interval training on track and had heard about Pyramid training and wondered if that's what you had done.
I also would suggest people add intervals to training...it makes huge changes to the way you train!
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Jan 2007
3:48pm, 9 Jan 2007
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SparkyMark
BBLB - as you are doing FLM, talk to your coaches about interval sessions suited to longer distances and what times you should look at for each interval rep. Leg speed is necessary for marathon - but I have not done one (yet) but your coach should have a good idea what would benefit.
Yes I agree, it changes everything - majority of training runs now are EASY pace around 9 min/m
Thanks Andrew. I actually could not believe what I did Sunday.
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Jan 2007
3:51pm, 9 Jan 2007
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Mrs BooBoo LaBoy
Yes SM - congrats on your excellent PB...I am hoping that these sessions will bring my latest 10mile result closer to 1:30...
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Jan 2007
4:04pm, 9 Jan 2007
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SparkyMark
BBLB - Thank you. They WILL bring your times down too - be patient with them and stick too them, assess your interval rep times and reduce them when things get easier
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Jan 2007
4:14pm, 9 Jan 2007
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Wet and windy
Supposed to be 9 miles with 10 * 100 efforts in the middle
I, of course lost count, and did 12 (but thoiugh I'd done 9)
and they were more like 120m. Whatever - each of the efforts were less than 30 seconds with 1 min recoveries. And Back down to 70%WHR after the first (uphill) mile after finishing.
Pleased with that
1:14
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Jan 2007
4:34pm, 9 Jan 2007
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Also wet and windy - Intervals 6min warm up, 12 x 1min30 max / 1min recovery, run in and cool down.
Pleased, didn;t really feel up to it but went quite well.
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