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Once in a Lifetime....for now
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Intervals every day
I'll be sending you the A&E bill i just fell over reading this The master (and you know it was hard for me to give you that credit :P) of easy running is going to be doing intervals EVERY day :eek::eek::eek:
Seriously though, especially for these crazy times that we are living in, anything that gets us excited about lacing up is a good thing, a great thing even, so why not try something completely new!
Best of luck with it S - I for one am excited to follow you and learn more about it.0 -
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Is it geared towards any particular race distance(s)?
200s and 400s are fun. Sounds promising!
There are plans from 800 up to marathon. I haven't looked at much beyond the 5/10k stuff so far.I'll be sending you the A&E bill i just fell over reading this The master (and you know it was hard for me to give you that credit :P) of easy running is going to be doing intervals EVERY day :eek::eek::eek:
Seriously though, especially for these crazy times that we are living in, anything that gets us excited about lacing up is a good thing, a great thing even, so why not try something completely new!
Best of luck with it S - I for one am excited to follow you and learn more about it.
:pac::pac: Don't worry I'm doing even easier running between the intervals. The paces for the intervals are nowhere near the paces you might expect and the recoveries are extremely generous. You are right about the excitement though, it has put a pep in my step.
ThebitterLemon wrote: »“Does anyone get a burning smell?”
Is that the friction from leg hair on tights...:)
TbL
Sadly it was too warm for tights today. Hopefully we get a change back to the cold weather so that I can try out my new camo pattern Asics tightsWill you be changing your handle to "Zatopek"?
Very good! That man did savage workouts. Mine take the EASY from the book title to the extreme.
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Friday 12th: 7.2 miles @ 8:24 incl w/u and c/d. So this was it.... Day 1 of a new plan, The Easy Interval Method. Today's workout was 10*400m. The main problem I face with starting this plan is knowing where my fitness is at in order to calculate training paces. I know it is poor but I'm just not sure how poor!
Based on previous breaks from running and HR on runs I decided that I am possibly in 22 min 5k shape or 46 mins for a 10k. This gave me a range of 1:44-1:51 for the 400's. Recovery is 400m with a 10/15 second walk at the beginning and end of each recovery which sandwiches a gentle jog. Splits were 1:44,48,47,48,47,47,47,47,47 and 45. Very enjoyable cruising. I did my physio stretches and strengthening afterwards.
Saturday 13th: Rest Day. Physio stuff done. I have to do it 4 days a week, twice on rest days and twice after runs.
Sunday 14th: 9 miles @ 8:58 inc w/u and c/d. 6*1k was on the menu. There are 2/3 of these on the plan most weeks for now. Splits were to be in the 4:50-5:09 range. To put this in perspective if I was starting Hanson's HM plan now I would need to do these in 4:24 even allowing for present fitness...this is where the 'easy' comes from. Recoveries were 800m with a 20 second walk at the beginning and end of a very easy jog. Paces were 4:56,54,52,54,55 and 55. I probably worked a little harder than intended on some sections into the strong breeze but it was nice and comfortable. Time flew by...the 9 miles just snuck up on me.
Monday 15th: Rest Day. Physio stuff done.
Tuesday 16th: 9.8 miles @ 9:01 incl w/u and c/d. 6*1k again. It ended up a bit longer than Sunday's run because I included a few strides that I chickened out of doing on the first day. The other change I made (for research purposes) was to do it by HR. The prescribed HR range is 92-95% of LT heart rate. This equates to approx 149-154 bpm for me. I took the advice to err towards the lower end and rolled along at 150bpm most of the time. Splits for the K's were 4:59, 5:03, 5:03, 4:58, 5:02 and 5:02 again. Really, really enjoyable first run in the Park since early January. 0 -
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It's really very interesting, it's seems quite foreign to what practically everyone else around these parts is doing in some shape or form. How long is the plan and have you thought about what you will do at the end - is a TT on the cards (despite your documented apathy)?
You know me E, not one to be part of the herd! :pac: Probably why I have my footwear issue, have never tried a plan from Daniels, P+D etc and have no interest in a US marathon Its not a plan as such, more a way of training. So if I find improvement is forthcoming and I continue to enjoy it then I'll stick with it. A TT?...highly unlikely. He includes race simulation sessions to replace races but they are not TTs.Bluesquare wrote: »It’s definitely tweaked my interest - Best of luck - will be reading the posts keenly . I may have this wrong -but did you mention previously you had issues with your thyroid ? Do you think the plan may effect fatigue levels ?? Just the first thing that occurred to me - a need to be precious with recovery.
Yes I have an underactive thyroid. But fatigue has never really been an issue. I found out I had the thyroid issue after an annual blood screening not as a result of being symptomatic. I know its early days and that apps like Strava which have Relative Effort scores may use algorithms which are unreliable but to date they are showing the training to be less stressful. The recoveries and easy running are very easy.That's a fairly broad window for the 200s; 46 secs is what 6.10/6.15 pace? while 51 seconds is closer to 7 mins.. and probably closer to the 10k pace you mention?
Hey V. I hope the hamstring behaves soon. Yes it it a very broad range and I tried to veer towards the slower end even if I didn't succeed fully. There is a wide range because he heavily emphasises form and running within oneself. He says its better to be 10 seconds too slow than one second too fast. It reminds me in some ways of Swashbucklers sessions if taken to the extreme...always in control.Dubh Geannain wrote: »There's a miler I follow on YouTube. His dad is a former Olympian and devised a plan for him over the summer break from college one year (9 weeks I think). It involved something like 3 sessions per week (a lot of which were hill repeats) as he also built up his mileage slowly each week. So not quite a session every day. But it seemed like quite was an interesting approach.
Anyway, best of luck with it.
Thanks a million. This isn't 'sessions' as we generally know them. Its about running as much as possible in fast 'form' without the stress.A very long-time lurker on this forum. Have shamefully never posted despite spending quite a bit of time here. Had to chip in though when I saw someone else going Dutch!
I too have jumped in to the Klaas Lok experiment and have been currently easing myself into it for the last few weeks as he recommends before going full Lok ahead.
Really looking forward to seeing how you get on with it skyblue ... it's a bit of a leap in the dark for me too, but nothing ventured, nothing gained.
Ah you'll have to start logging! I saw the part about easing into it if not familiar with sessions alright but I think I'm ready for it as long as I don't overdo paces.0 -
Thursday 18th: 7.43 miles @ 8:50. Today's run description was very straightforward...12k moderate endurance run which was described as being in or around 85% of LT HR. To give a tiny amount of wriggle room I set the watch to alarm either side of a 135-142 range. Every 7 mins i was to do a 60 sec surge at approx MP. It all sounded so simple but on the undulating roads of D9 and D11 with a strong headwind/tailwind/crosswind it was a huge challenge to keep within range and paces were everywhere from sprinting to stopped :pac: I loved it though...nothing better than watching a watch for an hour
Edit to mention that my Gliderides passed the 1,000km mark today and they are far from being retired. Its an interesting year for shoes. Glideride V2 will be bought, possibly the Evoride 2 as well. The Atreyu carbon plated shoe is paid for and awaiting an April delivery. I'm expecting the Asics high stack racer to be a thing of both beauty and quality while I'm also intrigued by the Puma Deviate Nitro...0 -
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Monday 22nd: Rest Day. This one was planned. The physio had to cancel due to illness so that appointment will need to be rearranged.
Tuesday 23rd: 8.5 miles @ 8.44. This one was 4*2k intervals off 800m at 90% LT HR. I know that paces mean nothing to anybody as the intervals are not of a format that we’re familiar with. However I do want to keep a record of them to judge improvements….or not. Splits were 9:50, 9:56, 9:39 and 9:57.
Wednesday 24th: Unplanned rest day. Playing it safe more than anything else.
Thursday 25th: 6.5 miles @ 8.39. A combination of intervals, 5*400 and 8*200 all off the usual equal recoveries including walking. 400S were done in 1:45, 1:44, 1:44, 1:42 and 1:45. 200s in 48, 47, 47, 48, 46, 47, 47 and 47 seconds.
Friday 26th: 9.5 miles @ 8:41. Another of the staple runs of this phase of the plan, 6*1k off 800 @ 92% LT HR. This was an early morning run and I think that the difficulties in elevating HR at that time of day led to some faster reps than I would have expected for the HR. Splits were 4:47, 4:43, 4:47, 4:21, 4:30 and 4:30. I finished off around the grounds of DCU with a few fast 30sec bursts.
Saturday 27th: 9.5 miles @ 8:44. Finally back to the Park after a week of local roads. Cracking morning it was too. Same as the day before but without the surges. Splits were 4:43, 4:44, 4:43, 4:52, 4:52 and 4:49.
Sunday 28th: 12 miles @ 8:38. The plan was to do 10*7mins @ 85% LTHR (or slightly faster than easy) followed by 1 minute at HM/M pace. That, with a little cooldown would have me doing 10 miles. However, after about 4 miles I decided I wasn’t going to waste one of those rare beautiful mornings we get. Despite the gorgeous low fog hovering over the Park I felt like heading down the deserted quays for a change. I continued as far as O Connell Bridge before turning onto our main thoroughfare, past the Rotunda, Smithfield and Stoneybatter. My last minute at HM pace was up Oxmantown Road, a road of terraced houses the oldest of which date back to the 1890s. They are only 700sq feet or thereabouts yet were fetching close on half a million during the property boom. Not bad for houses which initially housed many from the tenements of the city. After that it was a nice jog back to the park to complete my slightly over distance run.
It was such a lovely day I couldn’t bring myself to head straight home. I walked down to Chapelizod for a coffee and then up Knockmaroon Hill and down past the Anglers Rest to the Strawberry Beds. There was just something about it that made it a special morning. Two questions came to mind on my walk...firstly, what possessed RnR to bring a HM up Knockmaroon Hill?….secondly, why is the coffee trailer converted from a horsebox at the Anglers Rest called The Capall Box? Surely you go full Irish
So that was the week that was...it has ended with a sign of brighter days ahead and very fresh legs. 46 miles over 5 days.0 -
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Interesting - do you find it harder to get your HR up early in the morning? I've always found the exact opposite, i.e. it's higher first thing no matter what I do, so tougher to do sessions in the early morning. If you have some magic secret I want it for when I get back to doing sessions!This was an early morning run and I think that the difficulties in elevating HR at that time of day led to some faster reps than I would have expected for the HR.
Sounds like a lovely run on Sunday.0 -
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Interesting - do you find it harder to get your HR up early in the morning? I've always found the exact opposite, i.e. it's higher first thing no matter what I do, so tougher to do sessions in the early morning. If you have some magic secret I want it for when I get back to doing sessions!
Sounds like a lovely run on Sunday.
Hmm...well there are many contributory factors to HR. It is normally lower in cool temperatures and higher in hotter temperatures so that would explain some of it. Consuming alcohol the night before, stress, illness and caffeine consumption are some of the other factors. I had a couple of early morning runs there where I thought I had suddenly taken a huge leap in fitness. Later runs in warmer conditions at the weekend made me realise I'm still as unfit as I was :pac:0
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