hansons 2x6, 2 weeks before marathon

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  • registered

    The Stone Cutter

    Member since 08/10/2013.

    1,698 posts. Last post 1 year ago.
    9 years ago 09/25/2015 10:45am EDT
    re: Luke Humphrey

    Luke Humphrey wrote:

    Actually, what I have found for most people in this category- I guess I'd describe as a regional elite athlete- that if I can give them one speed or strength type workout during the week and then either a big tempo or long run (or long run/combo) workout on the weekend that they respond very well.

    Luke, thanks for chiming in. Another great, respected perpective added to this conversation. You pretty much hit my schedule on the head. I have naturally fallen into this type of 3 week rotation during the heaviest part of my cycle (80-95mi/wk):

    Week 1 - Midweek tempo/tempo intervals, weekend easy long run or light quality long run

    Week 2 - Midweek tempo/ tempo intervals, weekend challening long run (e.g, special block or 18mi at 90-95% MP).

    Week 3 - End of week challenging long run (5-6 days after last long effort).

    Rinse and repeat.

    Like Muffy, I like to do an easy medium long run on every second easy day (for me, 12-14mi), and a short double the other days (for me, 10-12mi).

    It's making sure you recover between quality sessions with lots of easy running. There are lots of ways to skin a cat, and there has been great advice on this thread proving that. I think we would all agree that consistency over weeks, months, and years is the number one predictor of success.

  • ghost of Brian Sell

    Anonymous Poster

    9 years ago 09/25/2015 11:05am EDT
    re: Luke Humphrey

    Thanks so much for posting Luke, and for answering my question about the workout

  • registered

    Muffy

    Member since 12/13/2011.

    210 posts. Last post 3 months ago.
    9 years ago 09/25/2015 11:54am EDT
    re: The Stone Cutter

    The Stone Cutter

    I think your post perfectly sums up how to apply Canova's training principles (and every training principle for that matter): They need to be properly modified for skill level and mileage. I plan to go look at the training thread and see how everyone has adjusted their training.

    In my experience I have tried two Canova workouts, and they destroyed me. The first was 24k alternating 1k fast, 1k slow. I fell apart the last 2 hard 1ks.

    The second was 10x1mi @sealevel HMP with 3 min standing/jogging recovery. It took about a week to fully recover from that. Just anectdotal experience.

    As far as varying paces, in my original statement I stated i don't think it's important unless your racing for the win to do workouts that are continuous but have changing paces. such as a 6 mile tempo in, 5:05,5:05,4:53,5:05,5:05,4:53. (5:05 is MP, 4:53 is HMP) I would advocate that it would be better for someone "time trialing" to run straight 4:59 for the same total time. Easier physically, but harder mentally.

    Best of luck on your race this fall. I'll be checking the other thread to see how it goes!

  • congo square

    Anonymous Poster

    9 years ago 09/25/2015 8:34pm EDT
    re: Muffy

    Muffy wrote:

    The Stone Cutter

    I think your post perfectly sums up how to apply Canova's training principles (and every training principle for that matter): They need to be properly modified for skill level and mileage. I plan to go look at the training thread and see how everyone has adjusted their training.

    In my experience I have tried two Canova workouts, and they destroyed me. The first was 24k alternating 1k fast, 1k slow. I fell apart the last 2 hard 1ks.

    The second was 10x1mi @sealevel HMP with 3 min standing/jogging recovery. It took about a week to fully recover from that. Just anectdotal experience.

    As far as varying paces, in my original statement I stated i don't think it's important unless your racing for the win to do workouts that are continuous but have changing paces. such as a 6 mile tempo in, 5:05,5:05,4:53,5:05,5:05,4:53. (5:05 is MP, 4:53 is HMP) I would advocate that it would be better for someone "time trialing" to run straight 4:59 for the same total time. Easier physically, but harder mentally.

    Best of luck on your race this fall. I'll be checking the other thread to see how it goes!

    I disagree. Those on/off workouts aren't just for practicing race surges; they can help get you faster as well. Both Canova and the mysterious JK have written about the benefits of such workouts.

  • TheGarbageDisposal

    Anonymous Poster

    9 years ago 09/26/2015 5:36pm EDT
    re: The Stone Cutter

    The Stone Cutter wrote:

    Sage, Muffy, RunningArt, and others,

    But as I said, I guess the proof will really be in the pudding when race day rolls around for everybody. Speaking of which, best of luck Muffy this weekend on getting your OTQ. The same goes for you Sage when your race(s) roll around. And if he is still following this thread, TheGarbageDisposal I will be tracking you on Sunday!

    Thanks man, much appreciated. I am hanging out with Runnersfix right now actually and just relaxing before everything goes down tomorrow. Keep it up with your own training as well!

  • registered

    The Stone Cutter

    Member since 08/10/2013.

    1,698 posts. Last post 1 year ago.
    9 years ago 09/26/2015 6:56pm EDT
    re: TheGarbageDisposal

    TheGarbageDisposal wrote:

    The Stone Cutter wrote:

    Sage, Muffy, RunningArt, and others,

    But as I said, I guess the proof will really be in the pudding when race day rolls around for everybody. Speaking of which, best of luck Muffy this weekend on getting your OTQ. The same goes for you Sage when your race(s) roll around. And if he is still following this thread, TheGarbageDisposal I will be tracking you on Sunday!

    Thanks man, much appreciated. I am hanging out with Runnersfix right now actually and just relaxing before everything goes down tomorrow. Keep it up with your own training as well!

    You guys got this. It's going to be an awesome day of running tomorrow. I'll be tracking you both.

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