What am I loosing by running intervals faster than I should

Training Advice/Discussion General

5 years ago 12/05/2018 12:52am EST

What is the real loss in running intervals faster than you should? Assuming you don't positive split the workout, the only thing I can think of is learning to be relaxed at a fast pace?

Like yesterday I had a 3x1000m+6x400 workout all with 200 jog rest that I did with my running club, and the paces were supposed to be 10k and 5k respectively. For me that would be 3:40 for the 1000s and 3:30 for the 400s, but I ran 3:35 for the 1000 and averaged 1:17 for the 400s finishing with 2 sub 1:15. The workout was of course tough, but for sure I could have banged out at least a couple more 400s at that pace.

Next week is it better for me to just run my own pace even if my running mates are banging out a much faster pace?

5 years ago 12/05/2018 1:01am EST

re: SeriousQ

Always race your workouts. It won't interfere with recovery or cause you to plateau.

5 years ago 12/05/2018 1:03am EST

re: SeriousQ

You are obviously overstrained since you keep using the phrase banged out

5 years ago 12/05/2018 1:06am EST

re: SeriousQ

Train, don't strain.

5 years ago 12/05/2018 1:13am EST

re: Sand Dunes

Hang out, don't bang out

5 years ago 12/05/2018 1:25am EST

re: Overstrained

I feel fine today, just ran 12 miles and didn't feel any harder than any of my other easy days. But yeah of course I overreached since 3:15 is like my 3k pace and I did 2400m at it, but my question is how it effects my training and progress.

5 years ago 12/05/2018 1:34am EST

re: SeriousQ

SeriousQ wrote:
What is the real loss in running intervals faster than you should? Assuming you don't positive split the workout, the only thing I can think of is learning to be relaxed at a fast pace?
Like yesterday I had a 3x1000m+6x400 workout all with 200 jog rest that I did with my running club, and the paces were supposed to be 10k and 5k respectively. For me that would be 3:40 for the 1000s and 3:30 for the 400s, but I ran 3:35 for the 1000 and averaged 1:17 for the 400s finishing with 2 sub 1:15. The workout was of course tough, but for sure I could have banged out at least a couple more 400s at that pace.
Next week is it better for me to just run my own pace even if my running mates are banging out a much faster pace?

It doesn’t sound like you overdid it by much.

I always ask my athletes to run more rather than run faster. If you can run 3 more intervals at the prescribed pace, or take less rest then you’ll get more benefit than running a little faster than we’re supposed to.

The training paces line up with different systems (I.e. aerobic capacity, speed, economy) so if you run your 1000s too fast you may be working the same systems as the 400s you’re going to run in two days so you never get the aerobic component that was intended.

5 years ago 12/05/2018 6:25am EST

re: SeriousQ

SeriousQ wrote:
Assuming you don't positive split the workout, the only thing I can think of is learning to be relaxed at a fast pace?
Next week is it better for me to just run my own pace even if my running mates are banging out a much faster pace?

Yes, running relaxed at speed is a skill and like all skills it requires lot of repetition. Do it too fast and you lose the suppleness you are trying to extend.

And yes, next week train at your own pace and let your running mates race each other, while you save your racing for your races.

5 years ago 12/05/2018 7:08am EST

re: SeriousQ

5 years ago 12/05/2018 7:16am EST

re: SeriousQ

The lactic acid that burning sensation in your legs.

Are you doing any core training (situps, pushups, burpees)?

You gotta do that but don't strain.

It's kinda like that old school song by Leon Haywood,

"Don't push it don't force let it happen naturally."

5 years ago 12/05/2018 4:14pm EST

re: SeriousQ

You are loosing your inner beast.

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