for crying out loud wrote:
Intermediate fibers??
A new term to you obviously. Let me explain it to you so that even you can understand it, if possible. This is common knowledge, by the way. Nothing new.
Intermediate fibers:
Same as so called FOG (fast oxidative glycolytic) fibers, which can have anaerobic and aerobic nature, and by a tempo you try to teach them to act more aerobic. Also the lactate clearance by mainly the slow twitch fibers are trained during a tempo run. Got that?
asdfgh wrote:
for crying out loud wrote:Intermediate fibers??
A new term to you obviously. Let me explain it to you so that even you can understand it, if possible. This is common knowledge, by the way. Nothing new.
Intermediate fibers:
Same as so called FOG (fast oxidative glycolytic) fibers, which can have anaerobic and aerobic nature, and by a tempo you try to teach them to act more aerobic. Also the lactate clearance by mainly the slow twitch fibers are trained during a tempo run. Got that?
Nothing more than pseudoscience.
for crying out loud wrote:
Nothing more than pseudoscience.
You are pathetic.
outkicker wrote:
5k race pace: 6:05. Tempo run pace: 6:40. Sounds reasonable.
asdfgh wrote:
BS this too. Tempo run pace should be about 30second slower PER KILOMETRE than 5k rac pace.
His tempos are 35s slower per mile, or 22s per km. SO WHAT? He is also doing them for only about 3 miles, which is a short tempo so s slightly faster pace is reasonable.
To the OP: for all of the nattering and quibbling that you read on this board, if every single 17:xx 5k runner simply did what you're doing, CONSISTENTLY, nearly all of them would improve. People really like to overthink things here. But the thing is that they are more likely to spend an hour debating tempo pace than they are to JUST RUN.
Simply up the distance of your "off" days over the months, and increase the distance of the tempo to 4 or 5 miles over time. You will continue to improve.
If you threw in one long run a week (or even every second week), you would be doing 80% of what any training guide tells you to do.
The other 20%, which for some reasons receives 80% of the discussion, would be on intervals, but you are going for a simple plan. Good luck with it!
the smartest letsrunner wrote:
His tempos are 35s slower per mile, or 22s per km. SO WHAT?
Too fast, especially for a young guy without proper endurance (lactate accumulates very quickly). THAT´S WHAT.
To train the muscle fibers optimally, you just have to stay close to the optimal intensity. Going a bit too fast is much more harmful than staying a bit under the optimum intensity. Especially on tempo-VO2Max training.
PS. You should change your nickname.
asdfgh wrote:
for crying out loud wrote:Nothing more than pseudoscience.
You are pathetic.
No sense in resorting to namecalling just because someone called your bluff on this b-shit your spewing. Show me some fact based evidence and I'll show you some consideration.
for crying out loud wrote:
No sense in resorting to namecalling just because someone called your bluff on this b-shit your spewing. Show me some fact based evidence and I'll show you some consideration.
I don´t care what you believe or not, your just a pretender who can´t admit it that I maybe am right no matter what kind of "evidence" I show to you. Do some google by YOURSELF. I´m not going to do the work in favor of you.
Try these keywords for example, and there you got your facts: "Intensity and muscle fiber recruitment"
asdfgh wrote:
Too fast, especially for a young guy without proper endurance (lactate accumulates very quickly). THAT´S WHAT.
1. You missed the point - I'm saying it's NOT too fast.
2. He's not a young guy.
3. You are a moron.
4. Now piss off.
the smartest letsrunner wrote:
1. You missed the point - I'm saying it's NOT too fast.
2. He's not a young guy.
3. You are a moron.
4. Now piss off.
And you´re still pathetic. Try to chill out, clown.
the smartest letsrunner wrote:
1. You missed the point - I'm saying it's NOT too fast.
You asked SO WHAT, and I gave my answer, moron.
asdfgh=idiot
Hope you had fun with all the garbage you have been posting on here.
Why don't you go here and see that the tempos were run well within a broad range that McMillan gives in his tables.
http://www.mcmillanrunning.com/index.php/site/calculator
For a 17:25, a range of 5:54 to 6:09 is given.
The op ran his last tempo at 6:04 pace.
Now you can start denigrating McMillan to show everybody how much smarter about training you are.
the smartest letsrunner wrote:
2. He's not a young guy.
He didn´t thell his age, but you can see that he has not proper base behind him, no matter is he 23 or 19 years old, sucker.
the original crying out loud wrote:
asdfgh=idiot
No, you are just pissed off because I´m smarter than you. So you should change your nickname, idiot.
About McMillan, the paces are all wrong. Simply too fast. Calculators are always too optimistic. They assume that you do all of your training on track with spikes on, if you use track times as a basis for the calculation.
Just check the right intensity for FOG fiber training from the net.
unicyclemichael wrote:
Days 1-4: Easy jogging.
Day 5: 5k tempo run.
I do my easy days nice and slow, about 8 or 9 minute pace. I have been running on a loop golf course. I started out doing
Anyone else used a plan like this for an extended period? Results? Ideas for improving it? Wondering how long I’ll keep improving on this.
run your easy runs a bit faster, 7:30-8:30 pace.
put a longer run in there (10+ miles)
make sure your tempo pace is actually a tempo pace. 5k race pace (per mile) + 30-40 seconds.
How do you know you are running the right intensity?
asdfgh wrote:
About McMillan, the paces are all wrong.
Thanks for playing along.
Holy cow, my thread went nuts.
So to clarify, my 18:50 tempo was four days before my 17:25. My first tempo, in early January was around 20:00 which was followed by the 18:51.
I run outside, in 30 some degrees. Just race in some light trainers though.
Also the January race was preceded by a 1500, while this Sunday the 5k was first. The following 1 mile was a small dissaster in 5:21. I was very tired.
Also I know my tempos are a bit short. I did many 10k tempos in college, but that just seems a bit long right now since my easy runs are only 6 or 7 miles.
Okay going running now. Try not say too many mean things to eachother.
nectarinee wrote:
How do you know you are running the right intensity?
By a feel, and with the help of a heart rate monitor. These calculators by different people are very different.
For example "Tinman" advocates a rule of thumb for tempo runs of 5k race pace + 60s, which I believe takes into account the difference between race pace and "date pace."
Pfitz apparently recommends 4-6mi at 15k to HM pace and 8-10 mi at HM to M pace. These paces correlate to about 5k + 30s for the shorter tempos, and about 5k + 45s for the longer tempos, which seems to be a good bit faster than Tinman recommends to me.
McMillan recommends "steady state" runs (25-60 min) at 5k+35s and "tempo" runs (15-30 min) at 5k+25s. This is even a hair faster than Pfitz.
So what to believe? If I have to choose from these guys, I would say Tinman has it quite right. I don´t believe on tempos much less than 30+ minutes. I prefer that you progress to 40minutes. But when you run on different surfaces, snow, hilly, windy etc. You can´t run based on pace. Use the HR monitor. Since you don´t want to accumulate lactate too quickly, start the run running just at your LT-intensity. If you´re tired, even this HR can be quite hard to keep. If you have a good day and your clycogen stores are full, you have no problem on that pace, so you can go a bit faster. Feeling should be the famous comfortably hard. But even on a good day keep the HR under about 92% of MHR. You want to recruit also some of your fast glycolytic fibers but not too much of them, and keeping the HR under 92% is about right on that goal. But this depends also from a runner, how good your endurance is. If your lactate threshold is really low, you want keep the HR on the lower end of these figures.
So in summary, correct tempo intensity by HR is in about 87-92% of MHR. If you run so called lactate threshold run, the HR should be in about 80-87% of MHR. This should keep in mind about the differences between a lactate threshold and a tempo run.