Every once in a while I feel the need to visit the track for a good hard one to see where I'm at. I learned that I am reasonably fit but not very fast. Leg fatigue and inability to generate any kind of speed were limiting compared to breathing, an indication that I should focus on some short faster work. Either that or find a way to reverse the aging process
Showing posts with label Dave Elger Workout. Show all posts
Showing posts with label Dave Elger Workout. Show all posts
Thursday, February 7, 2019
Thursday, January 31, 2019
Ladder Workouts
Workout of the Week: Track Ladders Competitor Running
"-a ladder workout is an interval session where you either ascend or descend the time or distance—along with the pace—of each repetition. “Ladder workouts that start with shorter, faster intervals flood the legs with lactic acid and teach your body how to persist with fast running even though they are tired and heavy.
Descending ladder workouts that decrease in interval length throughout the workout—but increase in pace—teach your body how to change gears late in a session.” -Coach Sarah Crouch of Runners Connect.
MY COMMENT: As Coach Crouch points out, there are different reasons why you might start with shorter intervals as opposed to working your way down from longer segments. While I favor multiple repetitions run at the same distance, occasionally I will break it up with a ladder routine- working my way up to finish at a pace that simulates racing.
Last week I did the following: 16 x 100m with 20 sec recovery; 5 x .2 mile with 60 sec recovery; 2 mile run. https://www.strava.com/activities/2101475907
"-a ladder workout is an interval session where you either ascend or descend the time or distance—along with the pace—of each repetition. “Ladder workouts that start with shorter, faster intervals flood the legs with lactic acid and teach your body how to persist with fast running even though they are tired and heavy.
Descending ladder workouts that decrease in interval length throughout the workout—but increase in pace—teach your body how to change gears late in a session.” -Coach Sarah Crouch of Runners Connect.
MY COMMENT: As Coach Crouch points out, there are different reasons why you might start with shorter intervals as opposed to working your way down from longer segments. While I favor multiple repetitions run at the same distance, occasionally I will break it up with a ladder routine- working my way up to finish at a pace that simulates racing.
Last week I did the following: 16 x 100m with 20 sec recovery; 5 x .2 mile with 60 sec recovery; 2 mile run. https://www.strava.com/activities/2101475907
Friday, January 11, 2019
5K Time Trial
Today I ran a hard 5K just to evaluate how this 80-20 program is working. The last few hard workouts I've done has been either on a 10 lap indoor track or trail so splits are always slow.
I've run several 5K time trials on a straight bike trail with 3 small inclines- 1 in the first mile and 2 in the second mile. Today I tied my PR on this trail with negative splits.
I've been experimenting with a very slow pace on most training runs (9 min pace or slower) trying to conserve legs for the hard days while at the same time slowly extending longer runs (15 miles on Wed, 8 on Thursday). So far so good.
I've run several 5K time trials on a straight bike trail with 3 small inclines- 1 in the first mile and 2 in the second mile. Today I tied my PR on this trail with negative splits.
I've been experimenting with a very slow pace on most training runs (9 min pace or slower) trying to conserve legs for the hard days while at the same time slowly extending longer runs (15 miles on Wed, 8 on Thursday). So far so good.
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