And that point of intuition on the recovery is just enough ventilation, just a little lactate burn, no?
And that point of intuition on the recovery is just enough ventilation, just a little lactate burn, no?
A Coe classic:
8x800 @ mile PR pace w/60-90 seconds recover (standing there, walking very slowly)
The recovery intervals should be of a duration and jogging speed so that - beginning about halfway to two thirds of the way through the session - you should still feel "in the hole" a bit when starting each rep. But the speed on the 200m segments should be manageable; that is, you should be locked in mentally and physically so that resuming the correct pace should occur without a noticeable increase in concentration or physical distress. Each rep may become a little more demanding about 5-10 meters further from the finish than the previous rep was, but it should only require a slight increase in effort or concentration to counter the rising fatigue. Moreover, the increase in effort should be linear; if it suddenly becomes a bear to maintain the pace, that should indicate that you are done with the 200m reps at that speed. You might add one additional rep (perhaps only 150m) at a noticeably faster speed to top off the session. This will utilize a different recruitment pattern and slightly different energy sources, so it shouldn't feel any worse than another rep at your previous speed would. In fact, it might feel better to run a really fast one. But don't go overboard and run several fast reps just because that one felt super; one is enough to serve the desired purpose.
The lactate isn't what causes the "burn" of exercise. That comes from Hydrogen ions competing with Calcium ions for binding sites which are responsible for allowing muscle movement. Lactic acid does dissociate into lactate and H+ ions, but some research
http://www.sportsci.org/jour/0102/rar.htm
indicates that the resulting H+ ions may actually be taken up in other reactions and therefore are not the culprits responsible for the experience of "tying up."
jk?
old man jamison wrote:
the workout is absulte crap because it was done too slow. if you are trying to get a base durring cross season, then this might be a good workout, although 400s would be better, but if you are trying to gear up for an 800 this season, you should probably just do about 8-10 200s with 200 meter jog in between. hit each 200 about as fast as you would go out in for an 800. So in other words, if you plan on going out in 52, then run 8-10 200s at 25/26.
Hey man, my fastest 200 ever during intervals is 35 seconds. I'm working towards a 5 minute mile. I really have trouble believing that you can run too much faster than the poster if you ran 20 200s.