Runners

[Dmart]

@goosehd haha. What kind of Intervalls? 400‘s, 800‘s, mile repeats?
They all hurt but really develop speed and strength endurance.

[goosehd]

@Dmart Just 15 seconds at 90% max speed followed by 30 seconds recovery and repeating. This time for 10 minutes warm up, 30 minutes intervals, and 5 minutes cool down. Every week increases the interval time by 5 minutes...

I have noticed an increase in cadence, and my time/km has decreased in just a few weeks. Remarkable in how that helps/works.

Edit: At the end not sure if I want to vomit or die...

[goosehd]

Next week it goes to intervals twice per week with Wednesdays being 1 minute on/I minute recovery. I may die...lol

[Dmart]

Twice a week is a lot but if you can recover well go for it. I typically have one Intervall session and a long run with some paces and efforts but nothing near to VO2, rather around threshold.

[goosehd]

@Dmart Tuesdays are 80 - 90% max with shorter intervals and Thursdays are 50/60% longer intervals. Other days are recovery runs with Sundays being a longer distances.

Here's an example of week 7:

Tuesday: IT (Interval Training) 50' minutes 15"/15" or 15"/30" I chose the latter as I need more time to recover.
Wednesday: 35' Continuous Run Easy Pace
Thursday: IT (Interval Training) 40' minutes 1'/1' or 1'/2' (Not sure what I'll pick)
Friday: 15' Continuous Run Easy Pace
Saturday: 30' Continuous Run Easy Pace
Sunday: 55' Continuous Run 10 km/race pace.
Mondays: Rest

[Dmart]

Sounds good!

[Nik]

Interesting about 15 seconds and so many repeats. I maybe do that kind of time as a sprint session once a month or so, and usually intervals are more like smart is saying 200 at least, depending on what distance is being trained for. For marathons and up I do mile or two mile intervals 4-8 times with enough walking rest in between to fully recover, bring the heart rate and breath down to normal, so that I can go consistently hard in each interval.

[goosehd]

The plan I’ve picked should put me at a 4 hour time for a marathon. If I start to burn out, I’ll back off and repeat until I get comfortable again. As the weeks progress the intervals lengthen to 3’/1’ and 5’/1’ on the Thursdays. The Tuesdays go to 1’/1’ and 3’/1’.

[Dmart]

I do these short intervals of 15secs as well. They give you a slight vo2 trigger but everything below 20sec doesn't accumulate lactate, so you can include this into zone 2 (Inhalte this term) runs to spice them up.

[Nik]

Nice yeah 3 and 5 min intervals sound more like it for marathon training. It’s fun to do them by distance too, to track your pace and time over the training block to see how your fitness develops.

[goosehd]

Brutal conditions for today’s run. 70 minutes in 90F with 64% humidity. I was hoping to complete 11km’s but could only manage 10km’s. Pace was slow and just couldn’t get comfortable.

[Dmart]

@goosehd weather certainly made it way harder. There are these kind of days. You still went out and put the work in, that’s what’s matters, consistency.

[Nik]

A few during and after run pictures from my France training this summer, learning to use poles, and getting better at climbing and descending the more difficult technical trails here than what I am used to in the UK. Hopefully this will put me in a good place for the next 100 miler. Need to work on ankle strength though.

[goosehd]

@Dmart 60F with 90% Humidity today and felt great!! Did interval hill sprints for 55 minutes. Tired but feels awesome. Thanks for the encouragement

@Nik You’re an inspiration!! Keep it up and thanks for the photos.

[AdamC]

@Nik Class Nik well done mate. I know its a massive step down but are you doing the Great South this year?

[alexxedge]

@Nik just found this thread, and this post rules. Also, shout out to the Prefontaine shirt. I can’t wait for it to cool down a bit here, so I can start doing runs again. They 90F+ days with 70% and up humidity is killing me.

[Dmart]

@goosehd way to go!

I had an easy swim in the morning today and 2 1/2h brick session with 3x8min threshold on the bike and a 3x 1k threshold/ 1k easy brick run. Currently temps around 90F. Let’s say it’s challenging.

[goosehd]

@Dmart You are a machine and congrats!! 90f just saps my energy and can’t imagine what you just went through.

Saying it again, you’re a machine

[Mister_Brue]

This post is deleted!

[Nik]

@AdamC I want to, but it depends on how recovery goes from the Autumn 100 mile event I will be attempting the weekend before, so likely still resting at that point. You doing it? I'll be sad if I miss out on it, such a fun event.