Great post skuj. Good research.
Great post skuj. Good research.
2+mi warmup, 3mi tempo stepdown track 19:08 (6:34, 6:22, 6:12), 2+mi cooldown. i don't know why i didn't just do a full 5K on the track, wasn't thinking.
Oh Man I was tired today, from the shock of a 4:14 1200m yesterday. 40min reeeeal sloooow, 4x100m-ish accels, 10min reeeeal slooow. No "damage" from yesterday though.
A far more energetic beast today. I rolled through a fairly solid hour run. Along the creek path to the golf course and around then back via the creek with a detour up to Viewing Rock lookout, then home, finished off with a few run thrus across the picnic ground.
Lots of close encounters tonight. A cheeky wallaby along the creek, I passed within a few metres of her. Some of the male roos on the golf course stood their ground causing me to deviate off course. They just stare at me, they will win if we have a fight so I give way to them. Coming off the Rock track a 100m from home and our mob's alpha male was right on the corner. I very nearly ran straight into him. He just glared and snorted so I gave him some room. He's a big boy, up straight he's 2 metres plus tall. Fortunately he knows me and seems to treat me with some respect. Right now I can see him grazing on my lawn with his harem of lady roos and the little ones.
Researcher wrote:
Total posts on these 5 pages:
Skuj = 26, RD = 10
Skuj, you are singularly responsible for the success of this thread. Everyone else is a troll. Rock on.
mopak wrote:
Lots of close encounters tonight. A cheeky wallaby along the creek, I passed within a few metres of her. Some of the male roos on the golf course stood their ground causing me to deviate off course. They just stare at me, they will win if we have a fight so I give way to them. Coming off the Rock track a 100m from home and our mob's alpha male was right on the corner. I very nearly ran straight into him. He just glared and snorted so I gave him some room. He's a big boy, up straight he's 2 metres plus tall. Fortunately he knows me and seems to treat me with some respect. Right now I can see him grazing on my lawn with his harem of lady roos and the little ones.
Simply an amazing mental picture with this one. I have never seen anything like what you have described (one of the problems with living in the suburbs in the US), but hope to one day!
Agree with FWIW that mopak's descriptions tickle the imagination. Wallabys and 'roos, oh my. I've got plenty of squirrels in my 'hood. Somehow it just doesn't seem the same.
Skuj, that 4:14 1200 bodes well for you. If that was truly an aerobic capacity session as you suggest, then your 800 time could well approach 2:10. My only concern is that you only did 4 of those. Still I think you've got it, my friend.
tpcb, good luck with your big race. I'm sure we are all pulling for you to have a great day. I am looking forward to a full report.
Hmp, do you always do the longer of your double in the AM? It must be nice to have the time to do 9 and 5 with weights in between. This working for a living stinks. :)
tpcb, all the best Man.
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Skuj, that 4:14 1200 bodes well for you. If that was truly an aerobic capacity session as you suggest, then your 800 time could well approach 2:10. My only concern is that you only did 4 of those. Still I think you've got it, my friend.
Hahaha....only the 4th was was anywhere near 4:14, and 85sec 400m pace is a looooong way from 65sec 400m pace. But, 4:14 is the fastest "4 digit" surge so far, and a bit of a shock to the system.
Skuj wrote:
Hahaha....only the 4th was was anywhere near 4:14, and 85sec 400m pace is a looooong way from 65sec 400m pace. But, 4:14 is the fastest "4 digit" surge so far, and a bit of a shock to the system.
Ok, I misunderstood. I thought it was an aerobic capacity session. My bad.
By the way, 85 sec pace per 400 for an aerobic capacity workout transfers directly to 65 sec pace for each lap of an 800. Good luck.
By the way, 85 sec pace per 400 for an aerobic capacity workout transfers directly to 65 sec pace for each lap of an 800. Good luck.
I'd just kill to see your detailed reasoning/analysis for this, "JonH". Thanks so much for your interest and support.
Skuj wrote:
I'd just kill to see your detailed reasoning/analysis for this, "JonH". Thanks so much for your interest and support.
No problem, it's simple. Aerobic capacity sessions are run at 100% vVO2max. An 800 is raced at 130% vVO2max. Take your 85 sec/lap pace from the aerobic capacity session and divide by 1.3 (130%) to get 65.4 seconds.
No problem, it's simple. Aerobic capacity sessions are run at 100% vVO2max. An 800 is raced at 130% vVO2max. Take your 85 sec/lap pace from the aerobic capacity session and divide by 1.3 (130%) to get 65.4 seconds.
100% VO2 max pace is about 3000m pace. 4x1200m at 3000m would be obscene imho. "Aerobic Capacity" is generally 90-100% VO2 max pace.
I am dreaming of sub 2:20 on Apr 18th. 2:10 ain't ganna happen. But I fully expect to be doing a few 1200s in close to 4:00 in a few weeks.
This is a fun discussion, "JonH". Thank you.
Skuj wrote:
100% VO2 max pace is about 3000m pace. 4x1200m at 3000m would be obscene imho. "Aerobic Capacity" is generally 90-100% VO2 max pace.
I am dreaming of sub 2:20 on Apr 18th. 2:10 ain't ganna happen. But I fully expect to be doing a few 1200s in close to 4:00 in a few weeks.
This is a fun discussion, "JonH". Thank you.
We agree on most, certainly that 100% vVO2max is 3K pace. I consider aerobic capacity sessions to be those where the goal is improving VO2max, thus the desire to run them at 100% vVO2max. 4 x 1200m at this pace is certainly doable. I have written workouts for 5-6 x 1M or 6-7 x 1200 at this pace.
If you can do several 1200s at this pace, you'll be able to challenge 2:10.
I have written workouts for 5-6 x 1M or 6-7 x 1200 at this pace.
So, 5-6 x 1M at 3000m pace, "JonH"? You have done this? What kind of rest? How did it feel? :)
It's just so hardcore, but maybe I'm just an old softie. I cannot imagine doing 6 x 1 Mile at sub 4:40 back in the day. I wonder if Bekele et al do multiple sub 4min Mile repeats.
Skuj wrote:
So, 5-6 x 1M at 3000m pace, "JonH"? You have done this? What kind of rest? How did it feel? :)
I have written this workout for athletes that I coach. The first time we do it, we work off rest=work. The next time, the rest is reduced by about 1/3.
No doubt, this is a very tough workout and challenging to finish. But it is a great session for improving VO2max.
(Why the quotes around JonH?)
I have written this workout for athletes that I coach. The first time we do it, we work off rest=work. The next time, the rest is reduced by about 1/3.
No doubt, this is a very tough workout and challenging to finish. But it is a great session for improving VO2max.
Oh, you coach too. Awesome. So, they hit their 3000m pace on these, eh? And after one time, rest goes to about 3min between Miles?
Fascinating stuff here, "JonH". Thanks.
Any other DYRTers try this intensity on Mile repeats?
Skuj wrote:
Oh, you coach too. Awesome. So, they hit their 3000m pace on these, eh? And after one time, rest goes to about 3min between Miles?
Of course I coach. What did you think I had been writing about?
The rest would never be 3 min for any of my athletes. Do the math. These ladies are not 4:30 milers. Though I certainly would not be disappointed if they were. :)
You're welcome, "Skuj".
Oh, so you coach Ladies. OK, let's suppose they are 6:00 Milers then. (Are they?) So, 6min rests at first, then, 4min rests the second time. Miles at 3000m pace. Is that right? "JonH"? :)
Of course I coach. What did you think I had been writing about?
The rest would never be 3 min for any of my athletes. Do the math. These ladies are not 4:30 milers. Though I certainly would not be disappointed if they were. :)
You're welcome, "Skuj".
JonH wrote:
(Why the quotes around JonH?)
Dude, he totally thinks your RD. That's why the quotes. He's playing with you, don't you see? He's leading you on to try to make you look bad. He doesn't know vo2max from vd. Don't you see he's just repeating what you write. Don't respond to him.