Several studies have suggested that Hydroxy-Methylbutyrate (HMB) may improve lean body mass, strength, and lipid oxidation when combined with a resistance training program. Additionally, HMB has been demonstrated to reduce proteolysis (protein degradation) and acute damage to muscle structures as a result of eccentric running. As a whole, very few studies have looked at the effects of HMB supplementation on aerobic training adaptations. Recently, researchers from the University of Sherbrooke examined the effects of five weeks of HMB supplementation coupled with a three times a week interval training regime. The interval training program consisted of five intervals performed at the individual’s maximal velocity for 50% of the time to exhaustion for that velocity. Recovery between each interval was performed at 60% of maximal. Each interval and its corresponding recovery summed to 100% of the time to exhaustion. Each session contained a five minute warm-up and recovery performed at 50% of the individual’s maximal running velocity. Supplementation consisted of the consumption of three grams per day over the five weeks. Results of this investigation revealed that the combination of interval training and HMB supplementation resulted in significantly greater increases in maximal oxygen consumption. There were no differences in body composition changes between groups. Based upon these results it was concluded that the addition of an HMB supplement to an interval training program results in significant improvements to selected components of aerobic performance.
Lamboley CR, Royer D, Dionne IJ. (2007). Effects of beta-hydroxy-beta-methylbutyrate on aerobic-performance components and body composition in college students. International Journal of Sport Nutrition and Exercise Metabolism, 17:56 — 69.
Showing posts sorted by relevance for query interval training. Sort by date Show all posts
Showing posts sorted by relevance for query interval training. Sort by date Show all posts
Sunday, December 9, 2007
Saturday, May 3, 2008
26 Tips for Marathon Training and Racing: #18- Interval Training
This is the most overlooked and under utilized type of training, yet has the potential to significantly improve your marathon performance. Whether you are a novice or advanced, I highly recommend that you spend one session per week in your marathon build-up phase to interval training.
Last May I posted this short article comparing intervals to tempo training. Compared to the tempo trained group, interval runners experienced a much larger increase in V02 Max. How does this translate to a better marathon?
Along with a rise in V02, your anaerobic threshold (that speed or heart rate at which you begin to produce lactic acid) also receives a boost. That means you can run comfortably at a slightly faster pace.
I also find long intervals (800 meters) the most effective way get my body accustomed to faster-paced racing. 800 meter repeats are more intense than tempo training, and as the number of repetitions build, so does my ability to race at a faster pace. This is the workout that I also use to work on running form. Staying relaxed and minimizing energy cost while running fast takes practice!
What I really like about intervals is the opportunity to vary the workout several different ways. You can increase the number, decrease the rest interval, lengthen the interval distance, or increase the speed. You can always introduce ladder workouts (200, 400, 600, 800) or pyramids (200, 400, 600, 800, 600, 400, 200).
Here is a sample 12 week progression for introducing interval training to your marathon build-up.
Week 12..... 6 x 400, rest 2 minute between reps.
Week 11..... 8 x 400, rest 2 minute between reps.
Week 10..... 6 x 400, rest 90 sec between reps.
Week 9...... 8 x 400, rest 90 sec between reps.
Week 8...... 4 x 800, rest 2 min between reps.
Week 7...... 6 x 800, rest 2 min between reps.
Week 6...... 8 x 400, 5 sec faster than week 1, rest 9 sec between reps
Week 5...... 6 x 800, rest 90 sec between reps
Week 4...... 10 x 400, rest 90 sec between reps (same pace as week
Week 3...... 8 x 800, rest 2 min between reps
Week 2...... 6 x 800, rest 2 min between reps
Week 1...... 4 x 800, rest 2 min between reps
race
You want to be fresh for this workout,so schedule an easy workout or take off the day before. I've found that you can easily do a long easy run the day following this workout.
If you've never heard of Yasso 800s, then read this! from runnersworld.com
(c) Dave Elger 2008 All rights reserved
Last May I posted this short article comparing intervals to tempo training. Compared to the tempo trained group, interval runners experienced a much larger increase in V02 Max. How does this translate to a better marathon?
Along with a rise in V02, your anaerobic threshold (that speed or heart rate at which you begin to produce lactic acid) also receives a boost. That means you can run comfortably at a slightly faster pace.
I also find long intervals (800 meters) the most effective way get my body accustomed to faster-paced racing. 800 meter repeats are more intense than tempo training, and as the number of repetitions build, so does my ability to race at a faster pace. This is the workout that I also use to work on running form. Staying relaxed and minimizing energy cost while running fast takes practice!
What I really like about intervals is the opportunity to vary the workout several different ways. You can increase the number, decrease the rest interval, lengthen the interval distance, or increase the speed. You can always introduce ladder workouts (200, 400, 600, 800) or pyramids (200, 400, 600, 800, 600, 400, 200).
Here is a sample 12 week progression for introducing interval training to your marathon build-up.
Week 12..... 6 x 400, rest 2 minute between reps.
Week 11..... 8 x 400, rest 2 minute between reps.
Week 10..... 6 x 400, rest 90 sec between reps.
Week 9...... 8 x 400, rest 90 sec between reps.
Week 8...... 4 x 800, rest 2 min between reps.
Week 7...... 6 x 800, rest 2 min between reps.
Week 6...... 8 x 400, 5 sec faster than week 1, rest 9 sec between reps
Week 5...... 6 x 800, rest 90 sec between reps
Week 4...... 10 x 400, rest 90 sec between reps (same pace as week
Week 3...... 8 x 800, rest 2 min between reps
Week 2...... 6 x 800, rest 2 min between reps
Week 1...... 4 x 800, rest 2 min between reps
race
You want to be fresh for this workout,so schedule an easy workout or take off the day before. I've found that you can easily do a long easy run the day following this workout.
If you've never heard of Yasso 800s, then read this! from runnersworld.com
(c) Dave Elger 2008 All rights reserved
Monday, August 25, 2008
Don't stray too far from intervals
During the final 10 weeks of the investigation, the runners, whose average 10k times ranged from about 34 to 42 minutes, were divided into two groups. Members of one group carried out two Jack-Daniels-style 'tempo' workouts per week, which involved running for 29 continuous minutes at roughly lactate-threshold pace (the velocity above which blood lactate levels begin to skyrocket). For most runners, this pace is about 12 to 15 seconds per mile slower than 10k race pace
Members of the other group avoided lactate-threshold training and instead completed two interval workouts per week. These workouts consisted of either 200- or 400-metre intervals, which were conducted at about 10k to 5-K race pace or faster. About three total miles of interval running (24 200s or 12 400s) were covered per workout. Aside from this difference (intervals vs. tempo runs), the training schedules of the two groups were identical and consisted of medium to long, moderately paced runs
At the end of the study, the runners were tested during 800-metre and 10k competitions. It doesn't take a rocket scientist to reckon who fared better in the 800: interval-trained runners improved their 800-metre times by an average of 11.2 seconds, while threshold-trained athletes inched upward by just 6.6 seconds. The interval trainees had trained at faster paces than the threshold individuals. The interval runners' training paces had been much closer to 800-metre speed. After several weeks of training, the interval trainees were simply faster than the threshold people and therefore could sustain higher velocities during an 800-metre effort
What about the 10K?
Since the threshold run is considered a hallmark of 10k training, didn't the threshold-trained runners do better than the interval people during the 10k competitions? Well, no. The thresholders boosted their 10k clockings by 1.1 minute, but interval runners improved their times by a full 2.1 minutes! That spelled about a 10-second per mile advantage for the interval runners!
Why was interval training superior? Well, setting a new PB in the 10K is in one sense not that much different from reaching a new record in the 800: to do either, you have to be able to run more quickly. The interval trainees trained faster than the threshold people and thereby developed better economy, coordination, and comfort while running fast. All of that translated into higher-speed 10k running
- pponline, Owen Anderson
MY COMMENTS: After a couple of weeks off from intervals, I went back to the the track today for 6 x 800- 2:54, 2:52, and the rest 2:48. I am right about where I left off. It might be time to look for another race!
Members of the other group avoided lactate-threshold training and instead completed two interval workouts per week. These workouts consisted of either 200- or 400-metre intervals, which were conducted at about 10k to 5-K race pace or faster. About three total miles of interval running (24 200s or 12 400s) were covered per workout. Aside from this difference (intervals vs. tempo runs), the training schedules of the two groups were identical and consisted of medium to long, moderately paced runs
At the end of the study, the runners were tested during 800-metre and 10k competitions. It doesn't take a rocket scientist to reckon who fared better in the 800: interval-trained runners improved their 800-metre times by an average of 11.2 seconds, while threshold-trained athletes inched upward by just 6.6 seconds. The interval trainees had trained at faster paces than the threshold individuals. The interval runners' training paces had been much closer to 800-metre speed. After several weeks of training, the interval trainees were simply faster than the threshold people and therefore could sustain higher velocities during an 800-metre effort
What about the 10K?
Since the threshold run is considered a hallmark of 10k training, didn't the threshold-trained runners do better than the interval people during the 10k competitions? Well, no. The thresholders boosted their 10k clockings by 1.1 minute, but interval runners improved their times by a full 2.1 minutes! That spelled about a 10-second per mile advantage for the interval runners!
Why was interval training superior? Well, setting a new PB in the 10K is in one sense not that much different from reaching a new record in the 800: to do either, you have to be able to run more quickly. The interval trainees trained faster than the threshold people and thereby developed better economy, coordination, and comfort while running fast. All of that translated into higher-speed 10k running
- pponline, Owen Anderson
MY COMMENTS: After a couple of weeks off from intervals, I went back to the the track today for 6 x 800- 2:54, 2:52, and the rest 2:48. I am right about where I left off. It might be time to look for another race!
Sunday, May 27, 2007
Tips for Starting a Running Interval Program
If you are a runner and not doing interval training at least part of your racing season, you are not even close to performing to your potential. Here are some basic guidelines and recommendations to get you underway to faster times through intervals!
1. Establish your endurance base first. 2-3 months of consistent
training, 8 miles per week minimum, low to moderate intensity.
2. You need a stopwatch and a measured distance. I prefer to use
400-800 meters if you are training for distances of 5K and
farther.
3. Beginners should do no more than one interval session per week.
I suggest mid-week, which allows sufficient recovery before a
weekend race or long run.
4. Shoes- I like to run intervals in the shoes that I race in.
Light weight with less support. This is a relatively short
workout.
5. Pace- Slightly faster than your 5K pace. If you are a 9 minute
miler, your goal pace for 400 meter intervals is to keep them
under 2:15. Be conservative at first- 2:05-2:10 range.
6. The single most common mistake is getting carried away and
running the first couple too fast. The goal is to keep them all
within 5 seconds.
7. Your recovery as a beginner should be 2 minutes.
8. You have 4 options for making your interval workout tougher:
- increasing the number of intervals
- decreasing the rest interval
- increasing the length of each interval
- running them faster
9. The following is a sample 6 week progression that a 9 minute
miler might apply to interval training using all 4 options.
Week 1: 6 x 400 in 2:05-2:10 2 min rest
Week 2: 6 x 400 in 2:05-2:10 90 sec rest
Week 3: 8 x 400 in 2:05-2:10 2 min rest
Week 4: 8 x 400 in 2:05-2:10 90 sec rest
Week 5: 4 x 800 in 4:20-4:25 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 2:00-2:05 2 min rest
10. I like to recycle back to one specific workout to test fitness.
In this case it is the 6 x 400 workout. After 5 weeks you should
find that you are able to run your intervals at a much faster
pace. By this time you will have developed a feel for pace so run
this workout hard and see what you have. You should find after a few
short weeks that you are much faster, and more importantly stronger
(your ability to maintain a faster pace)!
Regular interval training leaves you with any number of options. For example, many runners like running ladder workouts. 200 meter, 400 meter, 600 meter, 800 meter, than back down, rather than running the same distance all the way through each workout.
Another word of advice- pick out a key race to peak for and schedule your intervals accordingly. After your big race, back off a bit before rebuilding another progression. Keep me posted!
(c) Dave Elger All rights reserved.
1. Establish your endurance base first. 2-3 months of consistent
training, 8 miles per week minimum, low to moderate intensity.
2. You need a stopwatch and a measured distance. I prefer to use
400-800 meters if you are training for distances of 5K and
farther.
3. Beginners should do no more than one interval session per week.
I suggest mid-week, which allows sufficient recovery before a
weekend race or long run.
4. Shoes- I like to run intervals in the shoes that I race in.
Light weight with less support. This is a relatively short
workout.
5. Pace- Slightly faster than your 5K pace. If you are a 9 minute
miler, your goal pace for 400 meter intervals is to keep them
under 2:15. Be conservative at first- 2:05-2:10 range.
6. The single most common mistake is getting carried away and
running the first couple too fast. The goal is to keep them all
within 5 seconds.
7. Your recovery as a beginner should be 2 minutes.
8. You have 4 options for making your interval workout tougher:
- increasing the number of intervals
- decreasing the rest interval
- increasing the length of each interval
- running them faster
9. The following is a sample 6 week progression that a 9 minute
miler might apply to interval training using all 4 options.
Week 1: 6 x 400 in 2:05-2:10 2 min rest
Week 2: 6 x 400 in 2:05-2:10 90 sec rest
Week 3: 8 x 400 in 2:05-2:10 2 min rest
Week 4: 8 x 400 in 2:05-2:10 90 sec rest
Week 5: 4 x 800 in 4:20-4:25 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 2:00-2:05 2 min rest
10. I like to recycle back to one specific workout to test fitness.
In this case it is the 6 x 400 workout. After 5 weeks you should
find that you are able to run your intervals at a much faster
pace. By this time you will have developed a feel for pace so run
this workout hard and see what you have. You should find after a few
short weeks that you are much faster, and more importantly stronger
(your ability to maintain a faster pace)!
Regular interval training leaves you with any number of options. For example, many runners like running ladder workouts. 200 meter, 400 meter, 600 meter, 800 meter, than back down, rather than running the same distance all the way through each workout.
Another word of advice- pick out a key race to peak for and schedule your intervals accordingly. After your big race, back off a bit before rebuilding another progression. Keep me posted!
(c) Dave Elger All rights reserved.
Tuesday, November 15, 2011
Run Sprint Interval Training Improves Aerobic Performance but Not Maximal Cardiac Output
Abstract: Medicine and Science in Sports & Exercise
Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Q˙max).
Purpose: The purpose of this study was to assess body composition, 2000-m run time trial, V˙O2max, and Q˙max effects of run SIT versus ET.
Methods: Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manually driven treadmill), four to six bouts per session, 4-min recovery per bout, versus ET, 65% V˙O2max for 30 to 60 min·d−1.
Results: Training improved (P < 0.05) body composition, 2000-m run time trial performance, and V˙O2max in both groups. Fat mass decreased 12.4% with SIT (mean ± SEM; 13.7 ± 1.6 to 12.0 ± 1.6 kg) and 5.8% with ET (13.9 ± 1.7 to 13.1 ± 1.6 kg). Lean mass increased 1% in both groups. Time trial performance improved 4.6% with SIT (−25.6 ± 8.1 s) and 5.9% with ET (−31.9 ± 6.3 s). V˙O2max increased 11.5% with SIT (46.8 ± 1.6 to 52.2 ± 2.0 mL·kg·−1·min−1) and 12.5% with ET (44.0 ± 2.0 to 49.5 ± 2.6 mL·kg−1·min−1). None of these improvements differed between groups. In contrast, Q˙max increased by 9.5% with ET only (22.2 ± 2.0 to 24.3 ± 1.6 L·min−1).
Conclusions: Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET, but with no effect on Q˙max. These data suggest that adaptations with ET are of central origin primarily, whereas those with SIT are more peripheral.
MY COMMENT: More evidence of the benefits attributed to high intensity low volume training. This particular study suggests the benefits of sprint interval training (SIT) are "more peripheral", meaning neuruomuscular, biomechanics or leg muscle adaptation was enhanced rather than improvement in oxygen delivery.
These subjects trained 3 x week, 4-6 repetitions of 30 sec sprints with 4 min rest. I think there may be a place for this in the training program of any runner looking outside the box for an edge to improve run time.
Repeated maximal-intensity short-duration exercise (sprint interval training, SIT) can produce muscle adaptations similar to endurance training (ET) despite a much reduced training volume. However, most SIT data use cycling, and little is known about its effects on body composition or maximal cardiac output (Q˙max).
Purpose: The purpose of this study was to assess body composition, 2000-m run time trial, V˙O2max, and Q˙max effects of run SIT versus ET.
Methods: Men and women (n = 10 per group; mean ± SD: age = 24 ± 3 yr) trained three times per week for 6 wk with SIT, 30-s all-out run sprints (manually driven treadmill), four to six bouts per session, 4-min recovery per bout, versus ET, 65% V˙O2max for 30 to 60 min·d−1.
Results: Training improved (P < 0.05) body composition, 2000-m run time trial performance, and V˙O2max in both groups. Fat mass decreased 12.4% with SIT (mean ± SEM; 13.7 ± 1.6 to 12.0 ± 1.6 kg) and 5.8% with ET (13.9 ± 1.7 to 13.1 ± 1.6 kg). Lean mass increased 1% in both groups. Time trial performance improved 4.6% with SIT (−25.6 ± 8.1 s) and 5.9% with ET (−31.9 ± 6.3 s). V˙O2max increased 11.5% with SIT (46.8 ± 1.6 to 52.2 ± 2.0 mL·kg·−1·min−1) and 12.5% with ET (44.0 ± 2.0 to 49.5 ± 2.6 mL·kg−1·min−1). None of these improvements differed between groups. In contrast, Q˙max increased by 9.5% with ET only (22.2 ± 2.0 to 24.3 ± 1.6 L·min−1).
Conclusions: Despite a fraction of the time commitment, run SIT induces similar body composition, V˙O2max, and performance adaptations as ET, but with no effect on Q˙max. These data suggest that adaptations with ET are of central origin primarily, whereas those with SIT are more peripheral.
MY COMMENT: More evidence of the benefits attributed to high intensity low volume training. This particular study suggests the benefits of sprint interval training (SIT) are "more peripheral", meaning neuruomuscular, biomechanics or leg muscle adaptation was enhanced rather than improvement in oxygen delivery.
These subjects trained 3 x week, 4-6 repetitions of 30 sec sprints with 4 min rest. I think there may be a place for this in the training program of any runner looking outside the box for an edge to improve run time.
Sunday, May 4, 2008
26 Tips for Marathon Training and Racing: #17- Tempo Training
Watch this impressive tempo workout by Ryan Hall prior to his Olympic Marathon Trials victory. Remember, Ryan is one of the best runners in the world, so don't try this by yourself!
Although interval training has been found to be a more effective VO2 booster, tempo training should not be abandoned completely. Mentally and physically, sustained race-pace runs give you the feel for racing like no other workout. Since your training is designed to help you run faster, it makes perfectly good sense to do a large block of your running at race pace or faster.
Along with long runs and interval training, tempo runs are the 3rd primary piece of the marathon training puzzle not to be overlooked. To start with, set aside one day per week, and after a 10-15 minute warm-up, get into your tempo (marathon pace) for 5 minutes, slow to a jog, and repeat.
Here is a sample weekly progression to help you introduce tempo training. As with intervals, you should be schedule an easy workout on the previous day. Remember, this is supposed to be done at marathon pace.
More advanced runners can continue to progress. For me, 60 minutes seems to be the upper limit for a good tempo run.
10 min jog.........5 min tempo, 5 min jog x 2..........10 min jog cool-down
10 min jog.........8 min tempo, 5 min jog x 2..........10 min jog cool-down
10 min jog........10 min tempo, 5 min jog x 2..........10 min jog cool-down
10 min jog........10 min tempo, 3 min jog, x 3..........10 min jog cool-down
10 min jog........15 min tempo, 5 min jog, x 2..........10 min jog cool-down
10 min jog........20 min tempo, 5 min jog, 10 min tempo,10 min jog cool-down
10 min jog....... 30 min tempo, 10 min jog cool down
Although interval training has been found to be a more effective VO2 booster, tempo training should not be abandoned completely. Mentally and physically, sustained race-pace runs give you the feel for racing like no other workout. Since your training is designed to help you run faster, it makes perfectly good sense to do a large block of your running at race pace or faster.
Along with long runs and interval training, tempo runs are the 3rd primary piece of the marathon training puzzle not to be overlooked. To start with, set aside one day per week, and after a 10-15 minute warm-up, get into your tempo (marathon pace) for 5 minutes, slow to a jog, and repeat.
Here is a sample weekly progression to help you introduce tempo training. As with intervals, you should be schedule an easy workout on the previous day. Remember, this is supposed to be done at marathon pace.
More advanced runners can continue to progress. For me, 60 minutes seems to be the upper limit for a good tempo run.
10 min jog.........5 min tempo, 5 min jog x 2..........10 min jog cool-down
10 min jog.........8 min tempo, 5 min jog x 2..........10 min jog cool-down
10 min jog........10 min tempo, 5 min jog x 2..........10 min jog cool-down
10 min jog........10 min tempo, 3 min jog, x 3..........10 min jog cool-down
10 min jog........15 min tempo, 5 min jog, x 2..........10 min jog cool-down
10 min jog........20 min tempo, 5 min jog, 10 min tempo,10 min jog cool-down
10 min jog....... 30 min tempo, 10 min jog cool down
Sunday, June 27, 2010
Revisiting Your Marathon Taper
Back in May of 2008 I did a post on how to taper for a marathon (The Taper), citing research that recommended reducing weekly miles by 75%- 50%-30%-15% over 4 weeks, doing pretty much nothing the last week other than a progressive decrease in the number of high intensity intervals.
There is more. According to Owen Anderson, a 150 second all out effort followed by a 30 second all out sprint THE DAY BEFORE YOUR MARATHON causes your muscles to quickly supercompensate with glycogen so you are ready to go by race time (it goes without saying you need a high carbohyadrate diet for this to work) Glycogen without glucose gluttony: your new carb strategy for optimum performance.
In case you missed it, researchers at Ball State University (my alma mater) have taken another look at the taper ( Myocellular basis for tapering in competitive distance runners). Amby Burfoot summarized the findings in layman's terms at Runners World Peak Performance
According to Burfoot, Ball State researcher Scott Trappe recommends the following (keep in mind this study used an 8K distance for their test- not a marathon):
3 weeks before race: Do 75 percent of normal "midseason" training. Eliminate most medium-hard runs. Do usual interval training.
2 weeks before race: Same as above.
Last week before race: Do 50 percent of normal training. Eliminate virtually all medium-hard runs. Do 50 percent of usual interval training.
Trappe warns that runners have a tendency to do more tempo runs when they cut miles because they feel so fresh (I will attest that is 100% accurate!)- he recommends cutting those hard miles out so that you only do easy miles mixed in with your interval workout.
I wonder what percentage of marathoners actually DO intervals? If you follow the 3-day a week plan recommended by Run Less Run Faster, than I guess that means you'll either drop the tempo day or substitute a short interval workout.
Like anything else, it's trial and error, and don't try anything before a race that you haven't experimented with before.
There is more. According to Owen Anderson, a 150 second all out effort followed by a 30 second all out sprint THE DAY BEFORE YOUR MARATHON causes your muscles to quickly supercompensate with glycogen so you are ready to go by race time (it goes without saying you need a high carbohyadrate diet for this to work) Glycogen without glucose gluttony: your new carb strategy for optimum performance.
In case you missed it, researchers at Ball State University (my alma mater) have taken another look at the taper ( Myocellular basis for tapering in competitive distance runners). Amby Burfoot summarized the findings in layman's terms at Runners World Peak Performance
According to Burfoot, Ball State researcher Scott Trappe recommends the following (keep in mind this study used an 8K distance for their test- not a marathon):
3 weeks before race: Do 75 percent of normal "midseason" training. Eliminate most medium-hard runs. Do usual interval training.
2 weeks before race: Same as above.
Last week before race: Do 50 percent of normal training. Eliminate virtually all medium-hard runs. Do 50 percent of usual interval training.
Trappe warns that runners have a tendency to do more tempo runs when they cut miles because they feel so fresh (I will attest that is 100% accurate!)- he recommends cutting those hard miles out so that you only do easy miles mixed in with your interval workout.
I wonder what percentage of marathoners actually DO intervals? If you follow the 3-day a week plan recommended by Run Less Run Faster, than I guess that means you'll either drop the tempo day or substitute a short interval workout.
Like anything else, it's trial and error, and don't try anything before a race that you haven't experimented with before.
Tuesday, May 15, 2007
Interval Training With a Twist by Dave Elger
The fastest runner usually does not win a distance race. It's the runner who slows down the least!
Interval training, as most everybody knows, is a great way to improve your stamina and speed for all distances. The theory is that you can perform more work with rest intervals than you can through continuous running. Higher intensity, shorter duration work stresses the muscle fibers and stimulates adaptations you cannot achieve through just distance work. You'll also improve your biomechanics and adapt neurologically so fast running will not be foreign to your leg muscles. Finally, you'll give that anaerobic threshold and VO2 a little added boost.
The beauty of running intervals is variety. You can make them progressively harder by increasing the number, decreasing the length of recovery, increasing the length of each interval, or finally running them faster. Another plus is you can be finished up with a great quality workout in as little as 30 minutes.
The standard coaching advice is to run shorter intervals (400 meters or less) to work on speed, and longer intervals (800-1,600 meters)to work on strength. It's a good idea and it works, but sometimes it pays to try something different. Once in a while I like to use a longer interval to work on speed!
Normally, the rest period between each repeat interval is approximately the same. If you run 400s in 90 sec., you are recovered enough to go again in another 90 seconds.
If you find yourself in a rut following this routine, here is the idea. Run 800 meter repeats at your normal 400 meter pace, then double your rest period. What I like about this approach is after the 2nd or 3rd one the second half of each interval comes close to 5K race simulation. At least that what it feels like to me.
Another recommendation is to try and run them progressively faster, so you are pretty much maxed out during that last 400.
This is the kind of workout that you only want to do once a week, and probably not more than 3 or 4 times in a row before going back to your normal stuff. I would be surprised if your workouts or race times don't improve!
C) 2007 Dave Elger all rights reserved.
Interval training, as most everybody knows, is a great way to improve your stamina and speed for all distances. The theory is that you can perform more work with rest intervals than you can through continuous running. Higher intensity, shorter duration work stresses the muscle fibers and stimulates adaptations you cannot achieve through just distance work. You'll also improve your biomechanics and adapt neurologically so fast running will not be foreign to your leg muscles. Finally, you'll give that anaerobic threshold and VO2 a little added boost.
The beauty of running intervals is variety. You can make them progressively harder by increasing the number, decreasing the length of recovery, increasing the length of each interval, or finally running them faster. Another plus is you can be finished up with a great quality workout in as little as 30 minutes.
The standard coaching advice is to run shorter intervals (400 meters or less) to work on speed, and longer intervals (800-1,600 meters)to work on strength. It's a good idea and it works, but sometimes it pays to try something different. Once in a while I like to use a longer interval to work on speed!
Normally, the rest period between each repeat interval is approximately the same. If you run 400s in 90 sec., you are recovered enough to go again in another 90 seconds.
If you find yourself in a rut following this routine, here is the idea. Run 800 meter repeats at your normal 400 meter pace, then double your rest period. What I like about this approach is after the 2nd or 3rd one the second half of each interval comes close to 5K race simulation. At least that what it feels like to me.
Another recommendation is to try and run them progressively faster, so you are pretty much maxed out during that last 400.
This is the kind of workout that you only want to do once a week, and probably not more than 3 or 4 times in a row before going back to your normal stuff. I would be surprised if your workouts or race times don't improve!
C) 2007 Dave Elger all rights reserved.
Sunday, March 16, 2008
How to Break Out of a Slump
I am in the middle of a serious running slump. Every day seems like a struggle. Runs are terribly slow. 7 miles seems very long. Motivation is low.
Part of me is saying this is it- I've had it with competing. Just let me enjoy regular exercise and mix it up with other activities, not worrying about performance in my next big race. The other part of me is having a difficult time letting that go.
I am coming off a long cold winter of training. I haven't been able to do much over 10 miles, and I have had to abandon interval training for several months due to weather and illness.
OK- enough excuses. In order to get motivated again, I obviously need to make some dramatic changes.
I am now easing back into interval training. Following my own advice for beginners, I am going to progress something like this over the next 6 weeks:
Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest
I will be doing at least 2 anaerobic or tempo workouts per week- hopefully this will snap me out of it so I can do more quality training.
Part of me is saying this is it- I've had it with competing. Just let me enjoy regular exercise and mix it up with other activities, not worrying about performance in my next big race. The other part of me is having a difficult time letting that go.
I am coming off a long cold winter of training. I haven't been able to do much over 10 miles, and I have had to abandon interval training for several months due to weather and illness.
OK- enough excuses. In order to get motivated again, I obviously need to make some dramatic changes.
I am now easing back into interval training. Following my own advice for beginners, I am going to progress something like this over the next 6 weeks:
Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest
I will be doing at least 2 anaerobic or tempo workouts per week- hopefully this will snap me out of it so I can do more quality training.
Friday, July 4, 2008
Training Tips from Craig Virgin
-Run negative splits in interval training to develop strength,
increase biomechanical efficiency, and promote mental toughness
-Visualize your top competition on your shoulder during workouts,
especially at the end
-Always run last interval hard like the end of a race; learn to change
gears (without thinking about it) even when you are tired
-Train on both flat terrain and hills. Be a “complete hill runner”; run
both uphill and downhill aggressively
-Run your goal pace not theirs; except in a few situations. Record and
study splits in every race; planned vs. actual. Look for recurring weak areas
and strive to shore up in next competition
-Run back to school 3 to 5 miles after away meets (short interval workout
at out-of-town race site if running short of day light in the fall)
-Run all your intervals on grass in cross country and even some during
the track season to give your legs a break and different biomechanics
-Blend in speed with strength all season long – just change the emphasis
or proportions as the season progresses
-Establish both team and individual goals between coach and athletes before
season starts write them down and post them in appropriate places. Set the
goals high enough! What is considered good and what is considered great?
-Commit to “attacking the finish” whether you’re in a battle or not. Don’t
ease up until you’re well past the official finish line.
-Strive for consistent training; day after day, week after week, month after
month. Major break-throughs in racing performance usually come as a
result of training momentum generated over considerable time.
-Coaches should actively promote the team’s results/accomplishments
to the general student body and to the media every week to reinforce
their athletes’ commitment, effort, and sacrifices
albertcaruana.blogspot.com
Craig Virgin was a 2x world cross country champion, former American record holder for 10,00 meters, runner-up in the 1981 Boston Marathon. He once held the high school outdoor 2-mile record (8:40.9).
increase biomechanical efficiency, and promote mental toughness
-Visualize your top competition on your shoulder during workouts,
especially at the end
-Always run last interval hard like the end of a race; learn to change
gears (without thinking about it) even when you are tired
-Train on both flat terrain and hills. Be a “complete hill runner”; run
both uphill and downhill aggressively
-Run your goal pace not theirs; except in a few situations. Record and
study splits in every race; planned vs. actual. Look for recurring weak areas
and strive to shore up in next competition
-Run back to school 3 to 5 miles after away meets (short interval workout
at out-of-town race site if running short of day light in the fall)
-Run all your intervals on grass in cross country and even some during
the track season to give your legs a break and different biomechanics
-Blend in speed with strength all season long – just change the emphasis
or proportions as the season progresses
-Establish both team and individual goals between coach and athletes before
season starts write them down and post them in appropriate places. Set the
goals high enough! What is considered good and what is considered great?
-Commit to “attacking the finish” whether you’re in a battle or not. Don’t
ease up until you’re well past the official finish line.
-Strive for consistent training; day after day, week after week, month after
month. Major break-throughs in racing performance usually come as a
result of training momentum generated over considerable time.
-Coaches should actively promote the team’s results/accomplishments
to the general student body and to the media every week to reinforce
their athletes’ commitment, effort, and sacrifices
albertcaruana.blogspot.com
Craig Virgin was a 2x world cross country champion, former American record holder for 10,00 meters, runner-up in the 1981 Boston Marathon. He once held the high school outdoor 2-mile record (8:40.9).
Thursday, June 28, 2007
How to Break 18 min for 3 miles
"I had a question. As you know, I am a Marine and our fitness test requires a 3 mile run in 18 min. I want to improve my current time. With all you years of experience, I thought to get some tips to reach a targeted time, who would be better then to ask you.
What would you suggest? How do you improve your running time on a set distance?"
Assuming that you are already doing some consistent training, I refer back to the May article I posted on interval training.
The following is a sample 6 week progression that you could use leading to a sub 18 minute 3 mile target:
Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest
Interval workouts are generally run during the middle of a week, however you could do them on a weekend if you are not racing. As you become more comfortable with this type of training and your 3 mile test is about 4 weeks out, you can also add another tempo run on the weekend. Use it as a race simulation- go for 1 mile at your 6 min goal pace, rest 5 min, then repeat.
Another option would be a 1.5 mile time trial- bringing that time down should translate to a faster 3 mile. I've found that a 1.5 mile time trial is a great way to simulate racing a 5K - you are exposed to a fast pace and the same type of fatigue you'll experience running a 5K but the shorter distance is much easier to handle. Three or 4 of these before your test will make a big difference.
Remember, you need to be fresh going into these tempo and interval workouts- nothing too long the day before.
Finally, for additional strength you can slow increase one run per week so that you are going 60 min or longer. Run these at an easy pace- you are building resistance to fatigue and not speed.
This gives you 3 key workouts per week to focus on- 1 interval session, one tempo session, and one easier, longer session. Give it some time and let me know how you are doing!
(c) Dave Elger 2007 All rights reserved
What would you suggest? How do you improve your running time on a set distance?"
Assuming that you are already doing some consistent training, I refer back to the May article I posted on interval training.
The following is a sample 6 week progression that you could use leading to a sub 18 minute 3 mile target:
Week 1: 6 x 400 in 85-87 sec 2 min rest
Week 2: 6 x 400 in 85-87 sec 90 sec rest
Week 3: 8 x 400 in 82-85 sec 2 min rest
Week 4: 8 x 400 in 82-85 90 sec rest
Week 5: 4 x 800 in 2:50-2:52 2 min rest (longer rest is ok!)
Week 6: 6 x 400 in 80-82 sec 2 min rest
Interval workouts are generally run during the middle of a week, however you could do them on a weekend if you are not racing. As you become more comfortable with this type of training and your 3 mile test is about 4 weeks out, you can also add another tempo run on the weekend. Use it as a race simulation- go for 1 mile at your 6 min goal pace, rest 5 min, then repeat.
Another option would be a 1.5 mile time trial- bringing that time down should translate to a faster 3 mile. I've found that a 1.5 mile time trial is a great way to simulate racing a 5K - you are exposed to a fast pace and the same type of fatigue you'll experience running a 5K but the shorter distance is much easier to handle. Three or 4 of these before your test will make a big difference.
Remember, you need to be fresh going into these tempo and interval workouts- nothing too long the day before.
Finally, for additional strength you can slow increase one run per week so that you are going 60 min or longer. Run these at an easy pace- you are building resistance to fatigue and not speed.
This gives you 3 key workouts per week to focus on- 1 interval session, one tempo session, and one easier, longer session. Give it some time and let me know how you are doing!
(c) Dave Elger 2007 All rights reserved
Saturday, January 14, 2012
Give Your Running A Boost!
In G1 (3-5 cycling bouts × 30-s all-out with 4 min recovery) significant improvements following training were found in VO2max (9.6%), power at VO2max (12.8%), Tmax (48.4%), peak power output (10.3%) and mean power output (17.1%).
A PRACTICAL MODEL OF LOW-VOLUME HIGH-INTENSITY INTERVAL TRAINING INDUCES PERFORMANCE AND METABOLIC ADAPTATIONS THAT RESEMBLE 'ALL-OUT' SPRINT INTERVAL TRAINING
MY COMMENT: This is good strategy that should be easy to implement just 3 times a week. After a quick warm-up hammer some short hard 30 second bursts on a bike and feel the difference! They don't say whether these high intensity intervals were done seated or standing on the pedals-I assume standing would likely be more beneficial for runners.
A PRACTICAL MODEL OF LOW-VOLUME HIGH-INTENSITY INTERVAL TRAINING INDUCES PERFORMANCE AND METABOLIC ADAPTATIONS THAT RESEMBLE 'ALL-OUT' SPRINT INTERVAL TRAINING
MY COMMENT: This is good strategy that should be easy to implement just 3 times a week. After a quick warm-up hammer some short hard 30 second bursts on a bike and feel the difference! They don't say whether these high intensity intervals were done seated or standing on the pedals-I assume standing would likely be more beneficial for runners.
Friday, October 26, 2007
Running to the Limit by Paul Tergat
Who is Paul Tergat? If you aren't a fan of distance running, you might not have a clue.
Paul Tergat was born in 1969 in Riwo, Kenya, and here is a partial list of what he has accomplished in the world of distance running:
5,000 meters- 12:49 (1997)
10,000 meters- 26:27 (1997- world record)
Half Marathon- 59:17 (1998- world record)
Marathon- 2 hr 04 min:55 (2003-world record)
World Cross Country Champion (1995-1999)
If you want to know what it takes to be the best, pick up a copy of Tergat's book Running to the Limit, written with Jurg Wirz, Meyer & Meyer Sport, 2005. Here are a few exerpts:
sample week leading up to Tergat's world record marathon run
Mon
AM 30 min then 10 x 1,000 meters in 2:45 90 sec rest
PM 1 hr
Tues
AM 1 hr 10 min
PM 1 hr
Wed
AM 1 hr 15 min
PM 1 hr
Thurs
AM 35 kilometers
PM recover
Fri
AM 1 hr 10 min
PM 1 hr
Sat
AM 1 hr 10 min
PM 1 hr
Sun
AM 30 min, 20 x 1 min fast, 1 min slow
PM 1 hr
He follows a standard marathon training program that includes one long run, one long interval, and one short interval session per week. He mentions that his typical morning runs are always between medium and fast paced, with the afternoon run at slow to medium. The long runs "are not slow at all." Prior to the Atlanta Olympics, Tergat claims to have been running up to 300 kilometers per week-that's 187 miles.
Tergat's long time coach, Dr. Gabriel Rosa, suggests that training at higher elevations is valuable, as is training on hills. "Somebody who always runs on the flat will after some time lose his strength."
Rosa also thinks quality is more important than quantity- Tergat's 300 kilometer weeks being an exception to that rule. Rosa likes what he calls, "progressive running", or starting slow and ending fast. Runners converting from the track to the marathon must be patient- it's a different biochemistry and running technique.
Tergat thinks it's important for any runner to follow a long term plan. "It is easier to follow a certain training program when you know exactly what you are training for."
What does Tergat do other than running? He illustrates a few simple drills to improve running form, joint range of motion, speed, and strength. He mentions stretching in his sample training logs but does not go into any specifics.
Paul Tergat was born in 1969 in Riwo, Kenya, and here is a partial list of what he has accomplished in the world of distance running:
5,000 meters- 12:49 (1997)
10,000 meters- 26:27 (1997- world record)
Half Marathon- 59:17 (1998- world record)
Marathon- 2 hr 04 min:55 (2003-world record)
World Cross Country Champion (1995-1999)
If you want to know what it takes to be the best, pick up a copy of Tergat's book Running to the Limit, written with Jurg Wirz, Meyer & Meyer Sport, 2005. Here are a few exerpts:
sample week leading up to Tergat's world record marathon run
Mon
AM 30 min then 10 x 1,000 meters in 2:45 90 sec rest
PM 1 hr
Tues
AM 1 hr 10 min
PM 1 hr
Wed
AM 1 hr 15 min
PM 1 hr
Thurs
AM 35 kilometers
PM recover
Fri
AM 1 hr 10 min
PM 1 hr
Sat
AM 1 hr 10 min
PM 1 hr
Sun
AM 30 min, 20 x 1 min fast, 1 min slow
PM 1 hr
He follows a standard marathon training program that includes one long run, one long interval, and one short interval session per week. He mentions that his typical morning runs are always between medium and fast paced, with the afternoon run at slow to medium. The long runs "are not slow at all." Prior to the Atlanta Olympics, Tergat claims to have been running up to 300 kilometers per week-that's 187 miles.
Tergat's long time coach, Dr. Gabriel Rosa, suggests that training at higher elevations is valuable, as is training on hills. "Somebody who always runs on the flat will after some time lose his strength."
Rosa also thinks quality is more important than quantity- Tergat's 300 kilometer weeks being an exception to that rule. Rosa likes what he calls, "progressive running", or starting slow and ending fast. Runners converting from the track to the marathon must be patient- it's a different biochemistry and running technique.
Tergat thinks it's important for any runner to follow a long term plan. "It is easier to follow a certain training program when you know exactly what you are training for."
What does Tergat do other than running? He illustrates a few simple drills to improve running form, joint range of motion, speed, and strength. He mentions stretching in his sample training logs but does not go into any specifics.
Wednesday, June 25, 2008
Frank Shorter's View on Training
"My simple, basic theory involves running very easily--at what I call conversational pace--75-90 percent of the time. Integrate short, fast interval training at 5k race pace if you want to run faster. If you want to run a marathon, add a long run once a week working up to at least two hours (20 miles if you're very serious)." -Frank Shorter, who self-coached himself to 2 Olympic marathon medals. Active.com
MY COMMENTS:
Several years ago I had the opportunity to hear Frank speak at a clinic. As I recall, he said the same thing:
-Run an anaerobic interval session about every 3 days.
-Run 2 hours or 20 miles once a week, whatever threshold you hit first.
-The rest of the time run as many easy miles as your body can handle.
The lesson? Don't get so caught up in the technical aspects of training that you lose focus on the basics.
MY COMMENTS:
Several years ago I had the opportunity to hear Frank speak at a clinic. As I recall, he said the same thing:
-Run an anaerobic interval session about every 3 days.
-Run 2 hours or 20 miles once a week, whatever threshold you hit first.
-The rest of the time run as many easy miles as your body can handle.
The lesson? Don't get so caught up in the technical aspects of training that you lose focus on the basics.
Thursday, May 17, 2012
Ryan Hall Can't Break 30 Min for 10K
Last weekend Ryan Hall finished 15th in the Healthy Kidney 10K, running a dismal 30:15 seconds. According to Hall, he "just hasn't done the 10K work. My training is very specific to the marathon." From this, my guess is Hall does lots of tempo work at 4:50 pace (2:04:50 for the marathon, under 30 min for 10k), and maybe even Yasso type long intervals. Since he only runs 6 days a week, his weekly mileage is not excessive.
Is he in trouble? Based on past performance, probably not. While a medal in London is doubtful, he shouldn't be embarrassed. Hall has been very consistent for several years now, grinding out one good marathon finish after another, more often than not preceded by sub par races. Would he be a better marathoner if somehow he could run some fast times at shorter races? That is the question many are asking.
Hall has said he talked to lots of people when he decided to go it alone and self-coach, but I wonder if Frank Shorter was one of them. If I were in Hall's shoes, Shorter is the first I would have approached, a guy who before injuries finally took hold, seemed to always be at the top of his game, NO MATTER WHAT THE DISTANCE! While Shorter is best remembered as a marathoner, he was also ranked in the top 5 in the world four times at 10,000 meters, and once was even ranked 10th in the 5000.
Here Shorter describes his favorite 2 high intensity interval workouts, four x 3/4 mile, or 10 x 400s run very hard. Here he describes his intervals at "5K pace".
Interesting that Shorter describes 75-90% of his training as "conversational pace"- not anywhere near marathon speed. It wasn't all Long Slow Distance (LSD) training, however. In his book, Olympic Gold, Shorter wrote that when he's fit he'll run the second half of his weekly 20 miler at marathon pace.
I find an interesting contrast between Hall, who says he hasn't run any workouts at 10K pace, and Shorter, who believed his 5K pace interval sessions "were the critical ingredient in my training recipe". And when Shorter ripped off 10 x 400 in just over 60 seconds at sea level, I don't exactly consider that 5K pace training. He ran hard!
Shorter ran in the 70s and 80s, and unlike Hall, he never broke 2:10. But Shorter has 2 Olympic medals, not to mention a 5th place in the Olympic 10,000 meters. He could run both distances well, and even turned in many good 3 mile times, something that Hall the marathoner has yet to master, or apparently chooses not to.
Hall has proven time and time again he has the strength to run a good marathon but if he wants to take the next step and seriously go after a medal in London, I believe he has to show some speed at shorter distances. Shorter's PR in the 10,000 was 27:45, run in 1975, the year before winning the silver in Montreal. Hall ran an impressive 13:22 for 5K while still in college and 28:07 for 10,000 in 2007.
I'd seriously consider Hall a threat to win a medal in London if he ever figures out a way to get back to running those times while maintaining his current long distance strength, just as Frank Shorter was able to do. For now, it doesn't appear that is going to happen.
Is he in trouble? Based on past performance, probably not. While a medal in London is doubtful, he shouldn't be embarrassed. Hall has been very consistent for several years now, grinding out one good marathon finish after another, more often than not preceded by sub par races. Would he be a better marathoner if somehow he could run some fast times at shorter races? That is the question many are asking.
Hall has said he talked to lots of people when he decided to go it alone and self-coach, but I wonder if Frank Shorter was one of them. If I were in Hall's shoes, Shorter is the first I would have approached, a guy who before injuries finally took hold, seemed to always be at the top of his game, NO MATTER WHAT THE DISTANCE! While Shorter is best remembered as a marathoner, he was also ranked in the top 5 in the world four times at 10,000 meters, and once was even ranked 10th in the 5000.
Here Shorter describes his favorite 2 high intensity interval workouts, four x 3/4 mile, or 10 x 400s run very hard. Here he describes his intervals at "5K pace".
Interesting that Shorter describes 75-90% of his training as "conversational pace"- not anywhere near marathon speed. It wasn't all Long Slow Distance (LSD) training, however. In his book, Olympic Gold, Shorter wrote that when he's fit he'll run the second half of his weekly 20 miler at marathon pace.
I find an interesting contrast between Hall, who says he hasn't run any workouts at 10K pace, and Shorter, who believed his 5K pace interval sessions "were the critical ingredient in my training recipe". And when Shorter ripped off 10 x 400 in just over 60 seconds at sea level, I don't exactly consider that 5K pace training. He ran hard!
Shorter ran in the 70s and 80s, and unlike Hall, he never broke 2:10. But Shorter has 2 Olympic medals, not to mention a 5th place in the Olympic 10,000 meters. He could run both distances well, and even turned in many good 3 mile times, something that Hall the marathoner has yet to master, or apparently chooses not to.
Hall has proven time and time again he has the strength to run a good marathon but if he wants to take the next step and seriously go after a medal in London, I believe he has to show some speed at shorter distances. Shorter's PR in the 10,000 was 27:45, run in 1975, the year before winning the silver in Montreal. Hall ran an impressive 13:22 for 5K while still in college and 28:07 for 10,000 in 2007.
I'd seriously consider Hall a threat to win a medal in London if he ever figures out a way to get back to running those times while maintaining his current long distance strength, just as Frank Shorter was able to do. For now, it doesn't appear that is going to happen.
Wednesday, February 13, 2008
Dave's Training Log Feb 10-16
Sun Feb 10-30 wind chill- forget it!
Mon Feb 11
am: 1 mile with Sumo, then 13 in 2 hrs in the snow
total miles=14
Tues Feb 12
am: 3 miles with Sumo, then 8. snowing so very slow.
total miles = 11
Wed Feb 13
am: 3 miles with Sumo, then 9. snow and slow.
total miles = 12
Thurs, Feb 14
am: 3 miles with Sumo, then 9. more clear roads, ave pace a little quicker
total miles = 12
Fri, Feb 15
am: 3 miles with Sumo, then 9 miles- about 4 on snowmobile trails
total miles = 12
Sat, Feb 16
am: 3 miles with Sumo, then 10 miles, about 5 on snowmobile trails- nice!
total miles = 13
total miles for the week: 74
This is the biggest week I've had in years! Naturally with this Wisconsin weather everything is pretty slow. Looking at what Suzy Favor Hamilton had to say, I think training in Wisconsin is a blessing because winters provide a nice break from high intensity intervals. Perfect for for solid base building.
I've been giving thought into easing back into some interval training, but it would have to be inside at the Pettit Center in West Allis. I think my problem is that I don't have anything special on my calendar- I am entered in the Canyonlands Half Marathon in Moab on March 8 but am not sure if I will be able to make it.
Mon Feb 11
am: 1 mile with Sumo, then 13 in 2 hrs in the snow
total miles=14
Tues Feb 12
am: 3 miles with Sumo, then 8. snowing so very slow.
total miles = 11
Wed Feb 13
am: 3 miles with Sumo, then 9. snow and slow.
total miles = 12
Thurs, Feb 14
am: 3 miles with Sumo, then 9. more clear roads, ave pace a little quicker
total miles = 12
Fri, Feb 15
am: 3 miles with Sumo, then 9 miles- about 4 on snowmobile trails
total miles = 12
Sat, Feb 16
am: 3 miles with Sumo, then 10 miles, about 5 on snowmobile trails- nice!
total miles = 13
total miles for the week: 74
This is the biggest week I've had in years! Naturally with this Wisconsin weather everything is pretty slow. Looking at what Suzy Favor Hamilton had to say, I think training in Wisconsin is a blessing because winters provide a nice break from high intensity intervals. Perfect for for solid base building.
I've been giving thought into easing back into some interval training, but it would have to be inside at the Pettit Center in West Allis. I think my problem is that I don't have anything special on my calendar- I am entered in the Canyonlands Half Marathon in Moab on March 8 but am not sure if I will be able to make it.
Tuesday, January 8, 2008
Profile of Ed Whitlock
Ed Whitlock, born on March 6, 1931, is the only man to ever break the 3 hour marathon after turning 70 years of age. In 2000, at age 69, Ed ran a time of 2 hr 52 min 50 sec at the Columbus Marathon, certainly indicating that a sub 3 after 70 was possible.
In September, 2002, at 72 Ed finally achieved his goal, running 2 hr 59 min 10 sec in the Scotiabank Toronto Waterfront Marathon. Later, in 2004 at Rotterdam, he lowered the record to 2 hr 54 min 49 sec.
On July 14th, 2006, Ed was at it again, smashing the 75-79 age group record for 5K by running 18:45, a pace of 6:02 per mile! The previous mark was 20:42 held by Canadian Maurice Tarrant. Below is a list of records held by Whitlock (from www.coolrunning.com)
World Records.Indoor track:
1500
M70 5:12.22
3000
M65 10:11.60 M70 10:52.40 M75 11:28.28
Outdoor track:
10000
M70 38:04.13
Road10K
M70 37:33
15K
M65 55:04 M70 58:19
1/2 Mar
M70 1:22:23
Marathon
M70 2:54:49
How does Ed continue running so well at 75? His training program is simple. He just laces up one of his 10 pairs of running shoes and does laps around a nearby cemetery. He doesn’t count the laps or even know his pace, although he guesses it must be in the 8:30-9:00 min per mile range.
Ed also confesses to not knowing how far he runs, but he does admit this: on most days he runs steadily for at least 2 and often up to 3 hours. No speed work, although he does keep up a frequent racing schedule of 25-30 races per year.
He never stretches and doesn’t follow a particular diet. No massages and no weights. He admits to eating ice cream.
One possible explanation for Ed’s longevity is the 20 year break he took from running to work and raise his family. Perhaps by doing so he saved his joints from significant wear and tear, thus enabling him to achieve these phenomenal performances.
Another factor might be his lack of intense training. Ed is uniquely gifted with enough natural speed that he is able to avoid interval training and still set records.
I’ve always believed it’s not the fastest runner who runs a good marathon. It’s the runner who slows down the least. Ed is a perfect example.
In September, 2002, at 72 Ed finally achieved his goal, running 2 hr 59 min 10 sec in the Scotiabank Toronto Waterfront Marathon. Later, in 2004 at Rotterdam, he lowered the record to 2 hr 54 min 49 sec.
On July 14th, 2006, Ed was at it again, smashing the 75-79 age group record for 5K by running 18:45, a pace of 6:02 per mile! The previous mark was 20:42 held by Canadian Maurice Tarrant. Below is a list of records held by Whitlock (from www.coolrunning.com)
World Records.Indoor track:
1500
M70 5:12.22
3000
M65 10:11.60 M70 10:52.40 M75 11:28.28
Outdoor track:
10000
M70 38:04.13
Road10K
M70 37:33
15K
M65 55:04 M70 58:19
1/2 Mar
M70 1:22:23
Marathon
M70 2:54:49
How does Ed continue running so well at 75? His training program is simple. He just laces up one of his 10 pairs of running shoes and does laps around a nearby cemetery. He doesn’t count the laps or even know his pace, although he guesses it must be in the 8:30-9:00 min per mile range.
Ed also confesses to not knowing how far he runs, but he does admit this: on most days he runs steadily for at least 2 and often up to 3 hours. No speed work, although he does keep up a frequent racing schedule of 25-30 races per year.
He never stretches and doesn’t follow a particular diet. No massages and no weights. He admits to eating ice cream.
One possible explanation for Ed’s longevity is the 20 year break he took from running to work and raise his family. Perhaps by doing so he saved his joints from significant wear and tear, thus enabling him to achieve these phenomenal performances.
Another factor might be his lack of intense training. Ed is uniquely gifted with enough natural speed that he is able to avoid interval training and still set records.
I’ve always believed it’s not the fastest runner who runs a good marathon. It’s the runner who slows down the least. Ed is a perfect example.
Sunday, July 17, 2011
What's Your Average Training Pace?
I'm re-reading some of my old running books, including The Silence of Great Distance, a classic historical account of women's running in the 1980s featuring former University of Wisconsin athlete Stephanie Herbst.
In the book Murphy covers the career of Mary Decker, who may have been the most talented American-born middle-long distance runner ever.
-1972 Set an age-group world record in the 800-meter race
-1972 Won an international race in the 800-meters
-1973 Set three world records: the outdoor 800-meter, the indoor 880 yards, and the indoor 1,000 yards
-1973 Ranked first in the United States and fourth in the world in the 800-meter race
-1974 Set a U.S. high school record of 2:02.29 in the 800-meter run
-1979 Gold medal in the 1500-meter race at the Pan American Games
-1980 Set a world record in the mile, with a time of 4:17.55, becoming the first woman to break the 4:20 barrier
-1982 Set seven world records
-1982 Won Sullivan Award for best amateur athlete
-1982 Became first woman to win the Jesse Owens award, presented annually to the best American track and field athlete
-1982 Named Associated Press Female Athlete of the Year
-1983 Becomes first woman to run 880 yards in less than two minutes
-1983 Gold medals in 1,500 meter and 3,000 meter races at the inaugural World Track and Field Championships
-1983 Named Sports Illustrated's 1983 Sportsman of the Year
-1984 Held American record at every distance between 800 and 10,000 meters
-1985 Set a world record in the mile
-1985 Set a world record in the indoor 2,000-meter race
-1985 Named Sportswoman of the Year by the United States Olympic Committee
-1997 Set a new record in the 1,500-meter event in masters competition
source: novelguide.com
Nobody had more trouble staying healthy than Decker, who reportedly went under the knife on more than 30 different occasions! In 1981, running under coach Dick Brown, to avoid injury Decker did very little interval training for a world class 800/1500/3000 meter runner, but according to Murphy, she averaged as low as 5:34 per mile in one weekly training cycle!
Sun:
am 3 miles
pm 5.25 miles in 31:55
Mon:
am 4.25 miles in 24:24
pm 5:25 miles in 37:19
Tues:
am 3 miles in 18:26
pm 6 miles in 36:40
Wed:
am 3 miles in 19:11
pm 10 miles in 59:40
Thurs:
pm 5 miles in 31:00
Fri:
am 4 miles in 26:11
pm 3 x 200 in 35,34,34, then 2 x 400 in 69,68, then 1 x600 in 1:48, then back down with 2 x 400s and 3 x 200s. 7.25 miles total
Sat:
pm 6 miles in 40:47
MY COMMENT: Amazing detail, long before runners were strapping on their GPS and downloading workouts. Initially I didn't like this idea, thinking it may discourage the use of slow recovery days. But in reality, what it does, if you want to lower your average, is force you to keep your recovery runs very short!
Friday, February 10, 2012
Top High School Girls Team Does NO INTERVAL TRAINING!
The North Shore training mix is a peon to old-school thinking. It’s short on razzmatazz and long on development. It’s not the stuff of clinics, not if you’re looking for the new hot workout. The basics, through summer, fall, winter, etc., as Levy said, are: (1) Run 10 days straight, then take a day off; (2) run hills three times a week in a 65-minute road run in which you do 10 minutes on the flat, 45 minutes on a hilly route (pushing the up hills, easing off on the down hills), then finish with 10 minutes on the flats; (3) other days run 45 to 65 minutes on the flat followed by 8 x 30-second strides; (4) do one longer run of 90 minutes in the 10-day cycle. Saturday Night Lights: Nadel and mates break training 'rules,' gain strength, feel fresh
Samantha Nadal, North Shore's top runner, who seems to be thriving on these workouts, has already run a 4:46 mile indoors- on no intervals!
MY COMMENT: As always, I am facinated whenever somebody breaks from tradition- and you cannot argue with this kind of success. Lots of hills and 30 sec strides meshed with a huge areobic foundation seems to be working! I'd like to see those hills!
Samantha Nadal, North Shore's top runner, who seems to be thriving on these workouts, has already run a 4:46 mile indoors- on no intervals!
MY COMMENT: As always, I am facinated whenever somebody breaks from tradition- and you cannot argue with this kind of success. Lots of hills and 30 sec strides meshed with a huge areobic foundation seems to be working! I'd like to see those hills!
Tuesday, April 29, 2008
26 Tips for Marathon Training and Racing: #20- Considering the Workout Plan!
It's time to get to the good stuff! While cross training is a good idea, the majority of your workout time from now on should be devoted to running and recovery. As the weeks go by and your fitness level continues to build, you should be following some kind of progression. Long runs get longer, and intervals (if you do them) get tougher.
There are any number of marathon training programs, some better than others. Here are some key points to remember.
1. BE FLEXIBLE! Vacations, work-related tasks, illness, and family obligations often interfere with running, so you have to be flexible. In any training program, the focus should be on 2 or 3 essential workouts per week. The BIG 3 are long runs, interval sessions, tempo runs and or races. When something comes up, use that as a recovery day and put off your key workout. More often than not, your best race will follow weeks of uninterrupted training. CONSISTENCY!
2. START EARLY! You cannot rush adaptation to training without risk of injury. The general rule is no more than a 10% increase in long runs or weekly miles per week.
3. SET A REALISTIC GOAL! Don't go into this with unrealistic expectations. Generally speaking, marathons fall into one of the following categories:
a. Serious racers: This group includes men who run under 3 hours or women who run under 3 hr 30 min (dependent upon age group- I consider myself pretty serious, but at 54 am finding a sub 3 rather difficult!)
b. Passionate runners: They may train just as hard, but don't have quite the natural ability to lead the pack. Between 3 and 4 hours.
c. Just let me finish: These are runners who for some reason have targeted the marathon as a life-long ambition. They train and hope they can just finish. (over 4 hours)
4. Individualize! Set up a running program around your life, not
the other way around. If time is at a premium, you can be successful at the
marathon running your BIG 3 quality sessions a week!
To help measure your ability to run a marathon, use this chart from marathonguide.com that predicts your time based on performance at a shorter distance.
(c) Dave Elger 2008 All rights reserved
There are any number of marathon training programs, some better than others. Here are some key points to remember.
1. BE FLEXIBLE! Vacations, work-related tasks, illness, and family obligations often interfere with running, so you have to be flexible. In any training program, the focus should be on 2 or 3 essential workouts per week. The BIG 3 are long runs, interval sessions, tempo runs and or races. When something comes up, use that as a recovery day and put off your key workout. More often than not, your best race will follow weeks of uninterrupted training. CONSISTENCY!
2. START EARLY! You cannot rush adaptation to training without risk of injury. The general rule is no more than a 10% increase in long runs or weekly miles per week.
3. SET A REALISTIC GOAL! Don't go into this with unrealistic expectations. Generally speaking, marathons fall into one of the following categories:
a. Serious racers: This group includes men who run under 3 hours or women who run under 3 hr 30 min (dependent upon age group- I consider myself pretty serious, but at 54 am finding a sub 3 rather difficult!)
b. Passionate runners: They may train just as hard, but don't have quite the natural ability to lead the pack. Between 3 and 4 hours.
c. Just let me finish: These are runners who for some reason have targeted the marathon as a life-long ambition. They train and hope they can just finish. (over 4 hours)
4. Individualize! Set up a running program around your life, not
the other way around. If time is at a premium, you can be successful at the
marathon running your BIG 3 quality sessions a week!
To help measure your ability to run a marathon, use this chart from marathonguide.com that predicts your time based on performance at a shorter distance.
(c) Dave Elger 2008 All rights reserved
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