Something I should add, that I forgot to mention, is that when I calculate percentages, I use the Canova method. I made an a excel calculator that does it for me, but for example, for 80% of a 4:00 mile, instead of doing 240 / 0.80 to get 5:00, I would do: 240 + (240/100*(20)) to get 4:48.
So there are slight differences depending how you're calculating. I did it that way and built my calculator that way because it just makes sense to me.
I apologize if this has already been asked, but do you know apprx. what pace/effort the long runs are at? I would assume that they're just at easy pace because they do have the Sub-T runs at Marathon Pace. I read Matt Baxter's diary recently and he said they did 20 milers every couple weeks, and I don't think they would be going that hard on long runs. Thanks man, appreciate the work you're doing.
Pretty slow, but yeah just because of 7000 ft altitude and coming off a workout day usually. I think Coach Smith mentioned how if they run their mileage days too fast then it becomes too hard to recovery properly.
They will of course have some long runs with quality elements included, such as 3 x 3 miles at marathon pace, or mile on/off, but this usually comes after an easier workout of short reps.
I was just listening to a podcast mike smith was on and it brought me back to this thread. The treadmill hills are basically used in place of flat sprinting on the track. The reasoning for this is that they’re running much slower, but still firing the glutes and getting very similar physiological benefits without leaving them “flat” from the sprints.
Also, when I was looking over the track doc, it’s interesting to see how much more VO2 work they do compared to the xc season. I suppose for 3k/5k guys they’re more dependent on vo2 than 10k guys, but I’ve always heard that Mike Smith is against much vo2 work. The other main differences it seems is that the 5k guys rarely do sub T’s over 6 miles. And when they do, they’re always broken up into repeats with very short rest. Same with the threshold reps like the alternating miles and two miles. I assume that is more to increase the volume of work more than anything else
What was the podcast?
Science of running ep. 61 I believe
Han Solo
Is there anyway I can be of assistance to you in posting more of these on the site? They are GOLD.
Before Mike Smith, coach Eric Heins developed the NAU team to what they are today. He lead them to their 2016 NCAA Division 1 XC National championships win. Watch this interesting interview. He talks about his training philosophy and how they would workout.
Han, many thanks for the logs. It has been 2 months since you posted the last training log though. Are you going to post a new NAU log?
Han Solo wrote:
And you want me to send it to you how? With the email you didn’t provide? Oh wait, everything is already posted. Read the thread.
I swear if another person asks for me to email it without reading I am going to never post another thing here.
Hey, bud! Can you email it to me?
Just kidding. This stuff is great! Thanks for all the work. May the force be with you, even though you don’t really believe in it.
Han Solo. Is there a chance you could send me this document? Thanks.
TimBroeRocks wrote:
Han Solo. Is there a chance you could send me this document? Thanks.
timbroerocks@yahoo.com
Why would you choose to hurt me like this?
eliterunnertraining.blogspot.comLooking forward to updates to this site when you get the chance Han! Thanks for the work you put in to this. Very much appreciated.
Hey Han Solo, I think there is a small error in the Arizona-Mid logs. You list 4mi tempos done @70% of mile pace, I believe they are done around 80%?
Using Carlos Villareal for an example, 4mi tempo on 12/22 @5:00 is 80% of 4:00. 70% would be 5:43.
Thanks for your work compiling these!
It looks like i made a little mistake. But my calculator puts out 75%, so right between. Although I use the Canova math method, so I do 4:00 as 240 sec divided by .25, then add that back to the original 240, which would be 5:00.
Also, yes, I have been extremely lazy in posting more training. I am sorry. I will do my best to get more out there.
May you please email this to bellemoj@uwindsor.ca ?
Han Solo wrote:
It looks like i made a little mistake. But my calculator puts out 75%, so right between. Although I use the Canova math method, so I do 4:00 as 240 sec divided by .25, then add that back to the original 240, which would be 5:00.
Ah should have figured it was Canovamath. cheers
This might have been asked but roughly how many miles a week are the top guys looking at? How about the lower end guys?