alright, i was gonna do repeats on my long runs and just squeeze as many as i can in the time(doing BT's 20 week oly program) and i decided that realistically, my mile time is still really slow(8-9) and i wanna get it down to around 6 or so, and IMO to be fast you have to train fast. so i'm breaking it down to progressively increasing distance when i can consistantly run @ a 6 min pace. right now i'm doing 1/4 mile repeats and i ran 2 miles yesterday, my fastest lap being 1:33 and slowest being 1:50. and i was using a 1:1 rest/work ratio. ie when i ran the 1:50 lap, i got a 1:50 break, when i did the 1:33 lap, i got a 1:33 break. when i can do the quarters in 1:30 or less consistantly, i'm gonna bump it up to half, when i can do that in 3 easily i'll bump it to a mile, etc etc, while at the same time reducing my work:rest to 2:1 4:1 etc. any time i double the work, i keep the rest the same, thus reducing the rest in relation to the amount of work. i already did my short run on mon, and was gonna do this for my long run. i got about a mile and a half and realized that this is too intense for me to keep it up for 40 mins, so i decided to cut it off early since its still my first week and switch it around to my short runs, I've got long runs that i don't know what to do with. I want to start doing tempos, but i'm confused as to how they work. I also enjoy doing LSD as long as there are some hills. I'm not a fan of flat LSD. Any other ideas for runs to incorporate into my longer sessions?
You have a good plan in
You have a good plan in place for your speedwork. I think you will benefit more form the 800's and mile repeats than from the quarters, but there is a place for them on your plan as well.
Flat LSD's are ok, but I agree with you that they are not a lot of fun. I have different routes I use of varying difficulty. I like to work in hills on my medium long and long runs. It makes the run more interesting and realistic to most race courses. If I am going to keep the course flat I will increase my pace over the 2nd half of the run, especially the last few miles.
Tempo runs can be done with your medium long runs. Basically, you warm up for a few miles than run at LT pace or slightly faster for a set time. You build tyhe time at the faster pace over the length of the program. For example, 3 mile warm-up, 7 minute LT pace, 2 minute cool down, repeat 2 or 3 times. You might work up to 20 minutes at LT. There are quite a few variations of this.
what's LT? and is 800 a 1/2
what's LT? and is 800 a 1/2 mile repeat? thanks so much for the help. oh, and i'll be doing quarters for about 2 more weeks, it won't take me that much to cut off the 4-5 seconds from my time.
LT is lactic threshold, the
LT is lactic threshold, the max pace you could hold for about an hour. 800 is for 800 meters or two laps around a standard track.
so, how does running @ a
so, how does running @ a pace that i can keep for an hour for 7 minutes help? please explain.
what's lsd? i no what l-s-d,
what's lsd?
i no what l-s-d, but how does gettin high help you with a tri?
lsd is long slow distance.
lsd is long slow distance. i think its great for newbies and people trying to build up/expand their base(i'm both of those) but i've always been a fan of intervals and whatnot.
well when i join up i ran a
well when i join up i ran a 28 minute 2 mile.
the way i got faster was me and my bb would run reeeaaall slow but would sprint all out for about 30 or 40 feet, then run slow splitting it up to about 50/50. that brought down my time 1532. we did this in iraq and would race the sprints and who ever won got to get ice cream that night (yes infantrymen are just little boys with big guns).
oh about the racing thing
oh about the racing thing it's a good idea, but um... it doesn't count for the ice cream if you train alone.
advobwhite where abouts do you live? i'm in lakeland fl.
LSD = long steady distance I
LSD = long steady distance
I find thinking of it that way works much better for me than long slow distance, since it isn't always that slow (compared to my other paces). It is more of a steady run where you can hold what you are at for a while. But not so slow it is boring.
advobwhite wrote:so, how
[quote=advobwhite]so, how does running @ a pace that i can keep for an hour for 7 minutes help? please explain.[/quote]
The short and not very scientific explanation is that you have the potential to run only as fast as your body can remove the lactic acid from your bloodstream in a quantity that allows your muscles to continue to contract and your blood flow to continue to move to your lungs in sufficient amounts to keep you going at this pace. By building up the time you spend in this zone you can reach your potential in terms of how fast you can possibly go. In other words, you might be able to go at LT pace for 7 minutes today, but not for an entire hour or slightly longer. You have to build to reach your potential or "get in shape".
How the numbers work for me look like this:
5K - low 18 minutes. 6:00 to 5:50 pace.
800 repeats - 2:50 or 5:40 pace.
13.1 mile race 6:30 pace.
LT is about a 6:20-6:25 pace.
If I was training specifically to improve my half marathon time I would be doing consistent LT training through tempo runs to try to make my body more efficient at the faster pace.
I am sure other Trifuelers that are more tech and math minded will give better explanations. Heart rate training wasn't even touched on. That can give you a whole other bunch of ideas about what you can and can't do based on level of exertion. Do dome research into LT threshold training on the web for more in depth answers.
thanks for the info...oh,
thanks for the info...oh, and i'm in pensacola.
SerialKiller wrote:well when
[quote=SerialKiller]well when i join up i ran a 28 minute 2 mile.
the way i got faster was me and my bb would run reeeaaall slow but would sprint all out for about 30 or 40 feet, then run slow splitting it up to about 50/50. that brought down my time 1532. [/quote]
That's basically a farklet workout. Mixing in a slow to medium pace run with faster spurts. I works. "All out" isnt the best speed to do the faster segments, maybe around 70-80% would be better.
Getting faster on the run is just building up a foundation. Repeats during a long run is setting up for failure. You might get faster initially, but you likely would have anyway. If you were to keep up that sort of workout, you would likely get injured or see a plateau in development. Keep long runs long and slow to moderate, and short to medium runs a little higher in intensity.
Being a new runner, emphasize form and drill work. You should be doing drills at least half the time you go run. Drills and strides alone will give you a boost in your running speed.
gfd wrote:I think you will
[quote=gfd]I think you will benefit more form the 800's and mile repeats than from the quarters, but there is a place for them on your plan as well.[/quote]True, you aren't going to get much bang in a 10k from 1/4 mile repeats. The interval distance is just too short in relation to the race distance. Look into [url=http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html]... 800s[/url]. I know Yassos are for marathon training, the but the simiplicity is great. Also, look at [url=http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm]McMillan Running Calculators[/url] to get a better idea of what pace you should be holding for each distance. And BTW, 8-9 min pace in an Olympic distance isn't 'really slow.' At the National AG qualifier in Austin, that pace will easily place you in the top half in any AG. :)
TriSooner wrote:At the
[quote=TriSooner]At the National AG qualifier in Austin, that pace will easily place you in the top half in any AG. :)
[/quote]
yeah, but isn't everything slower in the South? ;)
tri-ac wrote:TriSooner
[quote=tri-ac][quote=TriSooner]At the National AG qualifier in Austin, that pace will easily place you in the top half in any AG. :)
[/quote]
yeah, but isn't everything slower in the South? ;)[/quote]
Thats just the "real" south. Florida doesnt count. Well, most of Florida.