Skinny - yes, i did get what you're saying although my reply doesn't look like i did. Tonbridge is about an hour away from me - are you going for work or shall we meet for a massive piss up ??
Actually I'm going to meet friends but we're only there for about a day and a half so will see nearer the time.
If I was going for work it would actually be easier to arrange to meet and we could even have had a run together - if I am running again by then of course.
that's a cracking session Lit.
It's a glorious period where your zones are moving like the wind. Embrace this time!
Our challenge this summer is to use the fitness gained from the marathon, but tweak the top gears, in a way that shatters your short distance times, but not your body!
It's quite an interesting session, as 2mins is a nice recovery time for 5k reps, but 6x1200 is a big volume, so kind of evens itself out.
There is one last opportunity in the P&D guidelines to have another splash at the 5k if you fancy it, next Saturday, 29th March, but am ok if you'd prefer not to, being 2 weeks off the big race!
Thanks, SG. That's answered my question about the rep volume.
ive got that session tonight. Fortunately im on the new edition and only doing the 18/55 so its 4 x 1200!
Blimey - blink and you miss a load of posts.
Lit - your parkrun PB now looks soft after that session, good work.
Mace - that looks a good session to me, tell the chimp to bugger off!
Funster - that makes sense, seems like you've been doing some sessions at a pace close to what you'll be targeting on Sunday. I'm planning on introducing some progressive type runs, similar to those you describe. over the next few weeks.
Pete, I've only done 1 5k pace session in 4 years of higher volume than 5k. That was a 7x800 the other week.
Lit's at the peak of her marathon fitness, so was able to eat it up.
The zones will all be recalculated after London. At the moment they are a bit too slow, as no one can do 7.2k at their 3k pace.
Cheers, SG. I hope lit's not peaked too early then; three and a half weeks to go
Stevie- I had a debate with someone on another forum some time back about reps and volume. I had just done 6 x 800 at somewhere between 3 and 5k pace and they said I should be doing 8 x 800. I had read that there was only so much the body could gain in one go from a session of that sort and once the volume steps over 5k you are in law of diminishing returns territory where the risk of injury or too much fatigue out ways the benefit you might get from the additional reps.
From what you apply to yourself, it sounds like i was on the right lines then?
Pete, you know what I mean you cheeky dastard
DT, depends how you train, what the target is, and what phase you're in really.
I've seen plenty who seem to obliterate track sessions at paces way beyond what they could do in a race. I even clocked some guy posting on a sub 17 5k (pb of 17.20s) thread saying he was doing 17x400 at 73-75 pace....so that's over 4miles at average sub 5 pace? Only time I've done a 16x400 session was at 10k pace, which sounds pretty comfy, but near the end you start to feel it a bit.
I did a session with a club once, which was basically groups of 3, 150m rep each, you do the rep flat out, then rest while the other 2 do theirs (triangle type set up).
10 reps, 2min break in between and another 10,
I couldn't walk well for about 3 days! Pure jelly.
I've not walked off from a session in 4 years with anywhere near that feeling under Moraghan's training. It's always a good workout, but not a killer, so you can get your full week's training in.
I could anecdote things up all day, but I've got a cheeky drive up north, so will catch you all later!
Skinny Fetish Fan wrote (see)
Skinny - 'relatively safely' is interesting. I meant McMillan is telling you 6:48 - 6:52 must be safe relative to 6:48 - 4 seconds a mile doesn't sound a lot but it feels a lot. Lit - I think the 'type' would probably cover me, Mace, Bob, Muddy and possibly Lou and Richard - anyway I'm sure none of us are offended
Skinny - 'relatively safely' is interesting.
I meant McMillan is telling you 6:48 - 6:52 must be safe relative to 6:48 - 4 seconds a mile doesn't sound a lot but it feels a lot.
Lit - I think the 'type' would probably cover me, Mace, Bob, Muddy and possibly Lou and Richard - anyway I'm sure none of us are offended
Skinny - I am thinking of using a pacer but it won't be the 3:00 one!
Richard Hill 27 wrote (see)
Skinny Fetish Fan wrote (see) Skinny - 'relatively safely' is interesting. I meant McMillan is telling you 6:48 - 6:52 must be safe relative to 6:48 - 4 seconds a mile doesn't sound a lot but it feels a lot. Lit - I think the 'type' would probably cover me, Mace, Bob, Muddy and possibly Lou and Richard - anyway I'm sure none of us are offended Skinny - I am thinking of using a pacer but it won't be the 3:00 one!
stevie, my training isnt quite as sophisticated as that re having phases etc. I dont generally train with my club as the core club night session is eye balls out intervals. It used to leave me too tired to run for 2 days.
No one being overdoing it today ?
I had a sports massage that made me shake like a leaf. Does that count ?
Are you sure that was a 'sports' massage?
6 miles easy. First cross country run since the dove returned with an olive leaf.
Which was nice.
A casual observer could be mistaken Lou, but yeah ...
6 miles cross country before the weather changed ... good timing.
Appalling Samir-esque English there ... specifically designed to draw Lit out. Honest.
I did 14 miles at 6:30am. Does that count as 'overdoing it'?
I've done some vigorous coughing. Does that count?
I've turned into a phlegm factory .
Lit - Most definitely by my standards; I suspect it was a walk in the park for you.
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