Maggie Vessey Training

K's in 3:20 sound about right for Vo2Max work for her.

What DVD is that?

If you plug in 4:18 (her 1500 PR is 4:17 high) into McMillan's calculator, it gives a range of 3:09-3:17 for 1000s. Since she is more on the speed oriented side, and since the workout is alternating paces, 3:20 per 1000 would be OK for a VO2 max workout. The alternating 200s add up to a 3:20, but her 1500 pace is about 34.4, so doesn't make sense to say that the quicker 200s would be at her VO2 max pace.

Did the DVD say that the quicker 200s were at her VO2 max pace, or that the average pace of the 1000s was about her VO2 max pace?

The Name of the DVD is; Becoming a Champion:800m/1500m for Girls' Track & Field from Championship Productions.

I'll have to watch it again, but I believe the quicker 200s are are at VO2 max pace - which I thought was pretty quick, definitely not what I consider VO2 Max Pace.

It seems that her coach, Rose Monday, also uses 10k pace and Aerobic Threshold interchangeably, which is stated as :82 for Maggie.

LOL11 wrote:

K's in 3:20 sound about right for Vo2Max work for her.

So why does her coach have her running :34s for her VO2 Max pace?

Maybe to simulate pace changes in the 800?

Yes, pace changes. She should be doing that workout with 1200m's not 1000's to really benefit.

34 is fast for aa 1:58 runner ?

Sounds slack to me.

Interesting comment about 10k pace.

This workout reminds me of her previous coach Greg Brock's connector workout. Scroll down about 2/3 of the way down the page:

http://www.letsrun.com/2009/vessey0812.php

By the way, my understanding is that Johnny Gray is her coach now. Not sure when she left Rose Monday.

Here are some Renato workouts that alternate paces:

Renato Canova wrote:

I give here some example of this type of training, regarding an athlete able running one mile in 4:00 :

a) 2 - 3 x 3000m (500 in 1:15 + 500 in 1:40 + 400 in 58.0 + 400 in 1:18 + 300 in 43 + 300 in 1:03 + 200 in 28 + 200 in 42 + 100m in 13 + 50m easy + 50m max) = 8:37 / 8:40, rec. 5/6 min (when we want to work for improving your METHABOLIC SYSTEM)

b) 3 - 4 x 1000m (alternating 100m in 13 / 100m in 17) = 2:30 rec. 5 min (when we want to work for improving your ability in LACTIC TOLERANCE)

c) 3 - 4 x 400m alternating 25m max speed / 25m without pushing, with final time of 49 / 51 sec (depending on the type of runners) (when we want to work for improving your ABILITY IN RECRUITING WHILE FIBRES ARE FULL OF LACTATE)

I remember one training from Said Aouita, that I saw in 1984 in Tirrenia before winning Olympic Games in LA :

3 times 1200m alternating 150m in about 18.5 / 19 and 50m without pushing, in about 10 / 12 sec., with final times between 3:02 and 3:04, recovering 5 min.

I know that this type of training was alreday used by Alberto Juantorena, preparing Montreal 1976, when he was able winning 400 and 800 in the same Olympic.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=1025300&page=4#ixzz2Lrzpp8yb

Buy your shoes from LetsRun and save 20% everday

http://www.letsrun.com/save

34 is not fast for a 1:58 runner, and it certainly isn't a VO2 Max pace for her either.

No, you're wrong. The workout as written is too slow and the rests are too long. You have to adjust for the runner. vVO2: It's not a one size fits all.

slopeitup wrote:

Yes, pace changes. She should be doing that workout with 1200m's not 1000's to really benefit.

Yes, not doing that other 200 makes the workout absolutely useless and she will never be any good.

dsrunner wrote:

No, you're wrong. The workout as written is too slow and the rests are too long. You have to adjust for the runner. vVO2: It's not a one size fits all.

What am I wrong about? I was ONLY talking about a workout written for Maggie Vessey. Her coach called it a VO2 Max workout. :34 second/200 seems way too quick for her VO2 Max Pace. Please enlighten me.

Wasn't she caught doping a few months back??

Is the coach not referring to the overall workout being VO2 max effort?

ukathleticscoach wrote:

Is the coach not referring to the overall workout being VO2 max effort?

Her coach called it a Broken Tempo Workout and stated that you alternate Tempo Pace and VO2 Max Pace every 200m beginning and ending with Tempo Pace. She ssiad Maggie did 3x1000m like this with an 800m jog between sets.

fasdfasdf wrote:

Wasn't she caught doping a few months back??

Maybe try asking her, or her coach the details.

yes for using skin care cream. clearly, it was an honest error.