Track & Field Fetchies
56 watchers
29 Jan
8:37am, 29 Jan 2025
46,940 posts
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SPR
16 x 200, 200 jog/ float (all sub 60) yesterday. Think the race might have done a decent job knocking off some rust. I was late to track so thought I'd only have time for 10, might have have been in the 65-70 range recovery early on if I'd been aiming for 20 which is the norm for this session. Ended up doing going to 16 which was about right for the effort but hopefully I can progress to 20 at a similar effort. 40.4, 39.8, 40.5, 39.0, 38.2, 38.8, 39.0, 38.6, 38.6, 38.5, 38.6, 38.6, 39.5, 39.1, 37.6, 34.9 Rec Avg 55.99 |
29 Jan
9:24am, 29 Jan 2025
192 posts
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LBAC Si
Nice @SPR Here's one to try too, stolen from Bedford & Co womens training routine years ago (Paula, Lizzy Y et al - my missus sort of trained with them ;)) 30 x 200 - 10 with 10 secs recovery 10 with 20 secs recovery 10 with 30 secs recovery Obviously at that 200 pace that you can finish the session - 37's usually for me. Great session if you are a bit time constrained. |
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29 Jan
10:37am, 29 Jan 2025
46,943 posts
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SPR
@LBAC Si 10 secs recovery!?! 🤯. Would have to be in great shape to even attempt that. I imagine you're grateful for the extra 10 secs recovery after each set of 10. It's one way to make 30 secs feel like a lot of recovery 🤣 What race pace is 37 secs for you? I quite like the continuous motion sessions for winter (it's something I've done every so often since I read Gordon Pirie's book). Short reps mean you can get closer to MD speeds, but float recovery keeps means high end aerobic capacity is worked on at the same time. Also no chance of getting cold 😉 |
29 Jan
10:56am, 29 Jan 2025
26,501 posts
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larkim
At 5k race pace I reckon I could enjoy that session. At 3k race pace (which would be close to 44s 200s for me) I might be struggling but am intrigued to see as I don't have an instinctive comprehension of how hard that might be.
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29 Jan
11:10am, 29 Jan 2025
5,798 posts
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J2R
I have quite often done a session in the past which doesn't sound too dissimilar to this, an adaptation of the Rønnestad 30-15 interval training, where I do 3 sets of 10 x 200 at 1500m-3000m pace (depending on the day), with 15-20 seconds recovery. 2 minutes standing recovery between sets. In effect I'm often running something like 42s-18s repeats. Interestingly the 2nd set is usually easier than the first, and tiredness begins to set in mid way through the 3rd. (The reason for this adaptation of the original protocol is simply because of the layout of my local park, which has a convenient rectangular section, 205m down the long side).
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29 Jan
11:35am, 29 Jan 2025
26,504 posts
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larkim
I commented on the YT post about why the scores have changed. The man himself replied:- Yeah I basically went back more to the 2022 "model" so that and this time are based on average conditions week to week whereas in 2023 I essentially computed a ranking list of the best times done at each parkrun in the relevant period and worked out an SSS from that. So largely the SSS I show this time will be a higher number and aren't directly comparable. It might also partly explain some shuffling of positions as in theory a course that is faster for periods of the year might have been higher before. Good example being seaside prom courses. On best (calm) days probably as fast as anywhere. On windy days a right struggle. |
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29 Jan
12:08pm, 29 Jan 2025
46,944 posts
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SPR
Guess that's wrong thread from Larkim. It's interesting to know how a short standing recovery compares to a float recovery for these things. My HR averages higher in the recovery than the reps for my session, some of that might be monitor lag, but there is a true HR lag for intervals that are short and a float would stretch that out. The theory for float is the active recovery gets your body better at clearing/ using lactate generated in the fast portion. |
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29 Jan
12:15pm, 29 Jan 2025
26,507 posts
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larkim
Yep, oops!!
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29 Jan
1:55pm, 29 Jan 2025
194 posts
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LBAC Si
@SPR Its just judging what pace you could finish the session in. The first set you're just turning around and going again, so you feel like you are getting through it once the first 10 are done @larkim you really do need to think carefully about what pace, although you can always alter it mid session A bit like @J2R said, the 2nd set feels better for the longer recovery, then the legs start moaning in the last set as you have already done 20 x 200. |
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29 Jan
5:26pm, 29 Jan 2025
46,945 posts
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SPR
@LBAC Si I guess part of why it feels like a nuts session though is without the recovery ability of being in great shape (or an elite athlete) the pace that many will have to pick to complete the session well will drop quite a bit which kind of negates the point of going for short reps or they'll go out too fast and burn themselves out. I'm presuming there's no long recovery between the sets as that would make it more manageable. |
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