I usually load up on bicarb after my run, then put on the latest version of the vaporfly.
I do the first 25 meters at 10K pace, then the second 25 meters at 5K pace, third 25 meters at 3K pace, last 25 meters at mile pace. I do this 9 times on the third Tuesday of the month at 3:14 PM and 11 times the second Wednesday of the month at 3:46 PM. I find that altering the time by 32 minutes really helps me recover.
i am curious, why would you use bicarb and put on vaporflys after your run. shouldn't you do it before?
No, the vaporflys let your feet know to be fast. Mistake most runners make is taking their shoes off before they shower. In fact, you should shower in your racing shoes - vaporflies or spikes probably.
I don't like strides, but ill do build ups 50/60/70/80/90 before a race. Anything over a 1500 and there's barely any reason to warmup, so strides by themselves seem kinda useless.
“if you take a marathoner and tell him today we are doing 100 meters on the track he mentally cannot do it but if you call it diagonals they wont see it that way”
maybe you can trick me into doing 100m strides this way also
M: Shorter easy Run + short hill sprints + body weight exercises. Experienced kids double in afternoon
Tue: Easy OYO (On Your Own) as needed for mileage
Wed: Shorter easy run + Short flat sprints + Weight room, (heavy, low rep). Experienced kids double:
Wed: Warm up + easy tempo (today was 4 miles for the top group) + 4 x 100m strides IN TRAINERS. Experienced kids might double here too.
Fri: OYO. Easy as needed for mileage
Sat: OYO. Long (capped at 90 min.)
Sun: OYO, off, or cross train.
They're supposed to add strides in at least one more day during the week. Some of them choose to add them in during the last few miles of their LR, just sort of accelerate into 15 seconds or so at 5k pace 4-6 times over the last few miles.
So, yeah, In an attempt to keep my kids a little fresher into November, I removed a lot of the structured, threshold interval, CV interval type stuff that we've done the last few years in favor of more volume and more sprints / strides. We'll see how it goes.
I don't like strides, but ill do build ups 50/60/70/80/90 before a race. Anything over a 1500 and there's barely any reason to warmup, so strides by themselves seem kinda useless.
my warmup 1500-5k is:
3min @ thresh
strides at whatever feels good, but that is always faster than mile pace and always shorter than 100m.
2x200 @ pace of whatever im warming up for
for racing 800m it’s a sprinter’s warmup minus block starts
M: Shorter easy Run + short hill sprints + body weight exercises. Experienced kids double in afternoon
Tue: Easy OYO (On Your Own) as needed for mileage
Wed: Shorter easy run + Short flat sprints + Weight room, (heavy, low rep). Experienced kids double:
Wed: Warm up + easy tempo (today was 4 miles for the top group) + 4 x 100m strides IN TRAINERS. Experienced kids might double here too.
Fri: OYO. Easy as needed for mileage
Sat: OYO. Long (capped at 90 min.)
Sun: OYO, off, or cross train.
They're supposed to add strides in at least one more day during the week. Some of them choose to add them in during the last few miles of their LR, just sort of accelerate into 15 seconds or so at 5k pace 4-6 times over the last few miles.
So, yeah, In an attempt to keep my kids a little fresher into November, I removed a lot of the structured, threshold interval, CV interval type stuff that we've done the last few years in favor of more volume and more sprints / strides. We'll see how it goes.
coachb, thank you as always for your input.
so you have:
short hills, sprints
4x100 strides
strides built into the run which are ~15 sec at ~5k
apologies for being insane but if a kid asks you what pace should the 4x100 should be at what do you say
100m would be an acceleration, though we usually did 150m accelerations (high school in 90s).
A stride is what you do off the starting line at a cross country meet. You get 100 meters out, you will miss the gun.
i dont regret my initial post because i think its absurdity will draw plenty of discussion
but i also suppose the definition of strides is too broad
yes, nobody is going 100m off the line of the race
the specific thing i want to discuss is, if you think your athlete doesn’t have enough speed or isn’t in touch with their speed because its august before xc or whatever, what do you have them do
“if you take a marathoner and tell him today we are doing 100 meters on the track he mentally cannot do it but if you call it diagonals they wont see it that way”
maybe you can trick me into doing 100m strides this way also
if you specifically care about mechanics at a mid-distance pace: 100m is not long enough. you can warm up with ~100m, but you get a lot more payoff going for 20-30 seconds, which for a varsity hs athlete will be quite a bit longer than 100m
congrats, you've just reinvented speed endurance reps.
"traditional" strides might not develop your top speed quite as much as like a 30m fly but it'll still make a difference vs doing nothing and if your primary distance is 5k and up, you will get 90% of the gains without the same injury risk. if you want to specialize in the 800 or 1500, yes doing some true sprints is an important part of a good training plan, but its frosting not the cake (unless you're a 400/800 guy).
don't do a bunch of strides, and don't do them after a workout. Do them before the workout, to see where you are at and decide what the workout will be. That's what they are good for, an indicator, not training.
Never plan a workout until you have actually done a couple strides to see where you're at on that day and time. Only then do you know what the appropriate workout would be.
don't do a bunch of strides, and don't do them after a workout. Do them before the workout, to see where you are at and decide what the workout will be. That's what they are good for, an indicator, not training.
Never plan a workout until you have actually done a couple strides to see where you're at on that day and time. Only then do you know what the appropriate workout would be.
Agreed. They also get your rhythm and form tuned up before tearing into the workout.
most often prescribed at the end of easy runs, day before meet, day of meet to develop/maintain speed, warmup, mechanical/form maintenance especially in a phase where you're not doing MD race pace, etc.
modern alternatives:
if you want to build/preserve speed: mile pace, even 800m pace is not NEARLY fast enough. do all out short hills/flys/<60m sprints
if you specifically care about mechanics at a mid-distance pace: 100m is not long enough. you can warm up with ~100m, but you get a lot more payoff going for 20-30 seconds, which for a varsity hs athlete will be quite a bit longer than 100m
these are more load than classic strides. programs exist which do classic strides literally every day and the kids don't get hurt. you would not be able to do these every day. i would argue though if you have 1 day including top speed, 1 day including middle distance mechanics in a week, that is far more effective than mile pace strides every day.
genius coaches of LRC i would love to know ur thots
Strides are not dead.
But does the injury prone hobby jogger dad need to do them? Maybe not.
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