Anyone read this and as confused as I am? I know I'm not the brightest letsrun poster.
http://www.tcsnycmarathon.org/ryan-vail-tcs-new-york-city-marathon-workout?sf36355210=1
Anyone read this and as confused as I am? I know I'm not the brightest letsrun poster.
http://www.tcsnycmarathon.org/ryan-vail-tcs-new-york-city-marathon-workout?sf36355210=1
Ryan Vail must really suck at the half marathon
bigtool05 wrote:
Ryan Vail must really suck at the half marathon
His half marathon pace is 6:30 to 6:45?
He's not running any 150 mile weeks and doing a lot of secondary training. He's trying to make it to the starting line without stress fractures.
Best workout last week:
14 mi progression run starting @ 5:38 down to 4:49
He's got a long way to go before he can run 26.2 at 4:58.
Either he stopped to take a taco bell shlt or the guy who wrote this sucks ass.
Actually, someone find out who wrote this asap.
"If you have experience running 20 miles or more, give it a go. Perform the workout as your Saturday or Sunday long run about three weeks prior to running a marathon, and adjust the pace to fit your training."
I don't like people who suck ass or people who try to tell me what to do. I'm gonna have a word with this dude.
Actually, it is half his marathon pace. He plans to run 3:15-3:22/mile at NYCM.
Debbbie Dddddd wrote:
bigtool05 wrote:Ryan Vail must really suck at the half marathon
His half marathon pace is 6:30 to 6:45?
The paces are obviously off in the article. If you've followed Vail's training in the past, you will see that he has done this kind of a LR workout in the past where he does two 4 mile tempos around HM pace with a moderate hour in between to get nice and tired before the second tempo. It's a solid workout that can fit in anywhere 3-6 weeks out.
2-3 mi warmup, 4 mile tempo, 1 hr. moderate, 4 mile tempo, 2-3 cooldown
FYI, 4 weeks before the Olympic Trials (before getting hurt) he did: 4 mile tempo @ 19:10, 10 mile run, 4 mile tempo @ 19:07, road. 2 4 mile tempos in the 4:40s with a 10 mile run probably around 5:30-45 pace. I'm impressed.
UseSomeCommonSense wrote:
The paces are obviously off in the article. If you've followed Vail's training in the past, you will see that he has done this kind of a LR workout in the past where he does two 4 mile tempos around HM pace with a moderate hour in between to get nice and tired before the second tempo. It's a solid workout that can fit in anywhere 3-6 weeks out.
2-3 mi warmup, 4 mile tempo, 1 hr. moderate, 4 mile tempo, 2-3 cooldown
FYI, 4 weeks before the Olympic Trials (before getting hurt) he did: 4 mile tempo @ 19:10, 10 mile run, 4 mile tempo @ 19:07, road. 2 4 mile tempos in the 4:40s with a 10 mile run probably around 5:30-45 pace. I'm impressed.
Obviously we know the paces are off but the wording is off as well Mr. UseSomeCommonSense. How can he run half marathon pace for four miles than faster than faster than half for ten, with four MORE miles at half pace? If someone can run ten miles faster than half pace in the middle of a workout, there half pace is obviously faster than they claim.
I'm sure Ryan Vail ran an incredible workout and I wish him the best at NYCM but the workout described does not make sense.
I think it's entirely possible that the paces are 100% correct. They are just cherry picking a workout and they probably intending the audience to be your average hobby joggers. Not an elite who will be unimpressed by the workout. Calling the 4 mile segments over 6min pace tempos was obviously am error. But the paces could definitely be correct.
The article is so terribly written it is useless and not correctly describing the workout. Vail picked this up in Flagstaff. Here is the description:
https://www.nazelite.com/explaining-the-tempolongtempo/The workout the article is actually trying to describe is on his blog post on Aug 24 where he references the 2 4 mi tempos being at 19:05 and 18:56.
Vail needs a good coach. It's almost sad to see him waste his time year after year.
it is certainly interesting. But his point about not stopping is spot on.
He is running 18 miles @ 6:00 basically. If this is at altitude its not too bad. Other than that, I would say that's an easy workout. A recovery workout.
Brava wrote:
it is certainly interesting. But his point about not stopping is spot on.
He is running 18 miles @ 6:00 basically. If this is at altitude its not too bad. Other than that, I would say that's an easy workout. A recovery workout.
They have since edited the workout. Now it makes sense on the link. Before it was a confusing mess. I agree that the current workout posted is an easy workout.
Ez_Mar wrote:
The article is so terribly written it is useless and not correctly describing the workout. Vail picked this up in Flagstaff. Here is the description:
https://www.nazelite.com/explaining-the-tempolongtempo/The workout the article is actually trying to describe is on his blog post on Aug 24 where he references the 2 4 mi tempos being at 19:05 and 18:56.
Not true sir. Naz Elite got the workout from him. He had been doing this workout for a few years prior and they decided to give it a try with him while he was up there. Now it's part of their system. Rosario talked about it a bit, not sure where exactly.
Vail posts his training on his blog and has for quite some time.
RC Strategy wrote:
Brava wrote:it is certainly interesting. But his point about not stopping is spot on.
He is running 18 miles @ 6:00 basically. If this is at altitude its not too bad. Other than that, I would say that's an easy workout. A recovery workout.
They have since edited the workout. Now it makes sense on the link. Before it was a confusing mess. I agree that the current workout posted is an easy workout.
I would not call this an "easy" workout, but it's not a hard one either. It's a solid long run. 4 miles easy, 10 miles at a solid aerobic pace, then back off for 4 and ease it in for 2 more. It's probably his standard Sunday run.
This may well be "his" favorite workout.
This would also be a good working out for a non-elite trying to run a marathon (vary the paces depending on your level. A 2:40 marathoner might start at 7:30, do the 10 miles at 6:20, etc.)
I take it the workout must have been different for earlier readers. There' nothing confusing about what I read, other than it's not a hard workout. It never mentions 1/2 marathon pace.
Not sure why my last post got deleted, but does anyone know if Vail shits with the door open?
They originally referred to 6:30-6:45 as his "half-marathon pace" but have since changed that to "easy pace". Either way it's wrong. I've followed Ryan Vail's training for several years and the workout is supposed to be a 4 mile tempo (4:40ish pace) 10 mile steady (5:30ish pace) then another 4 mile tempo. Notice how the article refers to the 4 mile segments both as "easy" and as "tempo"? That's contradictory, and the contradiction arises because they messed up the paces and didn't realize it.