extra 150s to save workout

1979 wrote:

I wanted to do 4x800m repeats at mile pace, with 2 minutes recovery.

mile pace? typo?

Mile pace, yes.

Might not be the best time in the season for this workout, but my right foot hurts a bit from the short repeats I've been doing lately.

Cramped up how? Are you just trying to promote that site? That's a strange workout!

4x800m @Mile pace is a vo2max workout for 800m/milers.

With cramp I mean lactic acid. Not trying to promote the site, I have nothing to do with it.

Just thought it was interesting that when you feel you can't finish a workout, you add extra 150s clear the lactic acid.

1979 wrote:

With cramp I mean lactic acid.

Just thought it was interesting that when you feel you can't finish a workout, you add extra 150s clear the lactic acid.

The human body doesn't produce lactic acid.

1979 wrote:

4x800m @Mile pace is a vo2max workout for 800m/milers.

With cramp I mean lactic acid. Not trying to promote the site, I have nothing to do with it.

Just thought it was interesting that when you feel you can't finish a workout, you add extra 150s clear the lactic acid.

I don't think this is a humanly possible workout...

What is your pb on 800 mt?

at miles pace is very fast then the VO2max.

and with just 2 minutes it is almost a 3200 mt at miles pace.

For a specialist of 800-1000 meters it is a work of speed lactic resistance.

For a specialist of 1500-miler it is even heavier, it is a lactic capacity of 3200 meters in split run.

I think most runners can do 3k-4k worth of repeats at mile pace.

I ran the 800m repeats in about 2:24.

My PBs are 56, 2:07, 4:30 (1500m)

Your best time is 800 mt.

At 2'24" you made 800 at 122,241%.

the VO2 max meduium of a specialist of 800 mt is 110,504%, of a specialist of mile is 116,166%.

You are clearly in the lactic area, but not yet in the zone of lactic power or lactic capacity, therefore a good volume can develop in the zone of lactic resistance.

there is, in my opinion, nothing inherently wrong with your session. 4 x 800m in 2:24 is, as you say, your mile pace, and a reasonably well conditioned runner should be capable of 3km - 4km of repeats at mile pace. the difficulty I'm having is understanding why you had a recovery as short as 2:00. this should have been around the same time as your run, around 2:25 - 2:30, and, depending on what you've been doing up to this point in your training, I might start you at a recovery nearer 2:40.

and, as for the "trick" you got from the Steve Magness website, it's approximately 50 years old, at least. David Hemery discussed it in his book after he won the 1968 olympic 400m hurdles. there is very little new in this game, everyone knows about the various ingredients, all we are really discussing is the recipe.

cheers.

Maybe I don't understand this correctly, but I thought lactic tolerance workouts are long all-out repeats with full recovery, and vo2max workouts are mile-3k pace with 2-3 min rest?

Cottonshirt wrote:

there is, in my opinion, nothing inherently wrong with your session. 4 x 800m in 2:24 is, as you say, your mile pace, and a reasonably well conditioned runner should be capable of 3km - 4km of repeats at mile pace. the difficulty I'm having is understanding why you had a recovery as short as 2:00. this should have been around the same time as your run, around 2:25 - 2:30, and, depending on what you've been doing up to this point in your training, I might start you at a recovery nearer 2:40.

and, as for the "trick" you got from the Steve Magness website, it's approximately 50 years old, at least. David Hemery discussed it in his book after he won the 1968 olympic 400m hurdles. there is very little new in this game, everyone knows about the various ingredients, all we are really discussing is the recipe.

cheers.

Most runners would not be able to do more than 3 x 800 at mile pace. Really this workout should be done at 3K race pace.

1979 wrote:

Maybe I don't understand this correctly, but I thought lactic tolerance workouts are long all-out repeats with full recovery, and vo2max workouts are mile-3k pace with 2-3 min rest?

You don't need to do workouts to tolerate lactate. Lactate does not cause fatigue. You can inject lactate directly into a muscle, and it will continue to function at the exact same level of performance as before the injection.

Cottonshirt wrote:

there is, in my opinion, nothing inherently wrong with your session. 4 x 800m in 2:24 is, as you say, your mile pace, and a reasonably well conditioned runner should be capable of 3km - 4km of repeats at mile pace. the difficulty I'm having is understanding why you had a recovery as short as 2:00. this should have been around the same time as your run, around 2:25 - 2:30, and, depending on what you've been doing up to this point in your training, I might start you at a recovery nearer 2:40.

and, as for the "trick" you got from the Steve Magness website, it's approximately 50 years old, at least. David Hemery discussed it in his book after he won the 1968 olympic 400m hurdles. there is very little new in this game, everyone knows about the various ingredients, all we are really discussing is the recipe.

cheers.

Yes, I might have been able to finish the workout without the 'trick' if I had taken longer recoveries.

There's nothing wrong with dusting off an old ingredient, is there?

AEROBIC POWER at VO2 max:

Intensity: 105%-110,5% compared to the aerobic threshold, aerobic threshold = 100%, or between 75% -80% of your pb on 800%.

If your pb is 127"then 75% will be: (127 x 100)/75 = 169"33. and 80% will be: 158"75.

Way :

Middle / Long intervals

Length of intervals:

600/1200m

Global Volume :

4-7 km

Rest between tests :

1’ >< 3’ (depending on

the lenght of the

interval)

Development System (for 800 pb of 1'52"):

1. To reach the volume

with long intervals

(for ex, 4 x 1200 in

3’30” rec. 3’)

2. To reach the volume

with modulation

between distances and

recovery, using the

system of SETS (for ex,

1200 in 3’30” – rec. 4’ –

2x800 in 2’20” rec.

1’30” – (rec. 4’) – 3x600

in 1’43” rec. 1’ – (rec. 4’)

- 4 x 400 mt in 68" rec 45".

LACTIC RESISTANCE

Intensity : 110,5%-X%, where X depends on the distance chosen, the smaller the distance the greater this gap, which can be

For example for intervals of 400 meters the total interval will be 110.5% -138.3% which can be split into two parts also:

lactic speed resistance: 124.4% -138.3%.

lactic resistance: 110.5% -124.4%.

For interval of 800 mt:

lactic speed resistance: 117,6% -124,7%

lactic resitance: 110.5% -117,6%.

Or in comparison to the pb of 800:

lactic speed resistance: 85%-90%

lactic resistance: 80%-85%.

Global Volume :

3-5 km

Length of Intervals :

400m/800m

Rest between Intervals:

: 3’ > 2’ > 1’ (depending

on the length of the test)

Development System fr 1'52" pb:

1. To reach volume

using shortest intervals

(ex, 10x400 in 62” rec.

2’30”)

2. To increase the

length of tests

(ex, 4x600 in 1’33” rec.

3’ + 6x400 in 62” rec.

2’)

3. To mix tests

modulating recovery

(ex, 2x800 in 2’04” rec.

3’ – (rec. 5’) – 3x600 in

1’33” rec. 2’ – (rec. 5’) –

4x400 in 62” rec. 1’)

Thanks Dimitry, for giving me something to study.