43rd week (completed):
Mo: e
Tue: e
We: e
Thu: e
Fri: e+2-4x100m strides, rec w3:00min
Sat: easy 90min @04:19, avg heart rate=148
Last 8 km paced by cyclist @04:15-03:50
Legs are good
43rd week (completed):
Mo: e
Tue: e
We: e
Thu: e
Fri: e+2-4x100m strides, rec w3:00min
Sat: easy 90min @04:19, avg heart rate=148
Last 8 km paced by cyclist @04:15-03:50
Legs are good
44th week (next):
Mo: medium long run easy 80min @04:25-04:30
Tu: easy 60min @04:25-04:30
We: track: 15-20x400 @73-74sec, rec w/120
Th: easy 70min @04:30
Fri: easy 50min @04:25-04:30
Sat: long run easy 2h @04:30
Canefis wrote:
44th week (next):
Mo: medium long run easy 80min @04:25-04:30
Tu: easy 60min @04:25-04:30
We: track: 15-20x400 @73-74sec, rec w/120
Th: easy 70min @04:30
Fri: easy 50min @04:25-04:30
Sat: long run easy 2h @04:30
Now I introduce one faster workout in the coming week. But the pace should not be
too difficult I think according to the 400s Slava did in one of his easy runs at 68-70 sec pace.
We will see what happens. Good luck with your week Slava! :)
44th week:
Mo: 80min @04:25, avg heart rate=148
Strong nw wind + a lot of bridges uphill
Legs are good
Breezing is good
Very good Slava! "Mission impossible" goes on. :)
-Magical winter is approaching -
44th week:
Mo: e 80min
Tu: easy 60min@ 04:16min/km
avg heart rate=144,
Breezing is perfect,
Legs are perfect.
Back to my form. Treadmill vs outdoor is the same. A lot of factors came together: 4 months sea work, adaptation after treadmill is need, I am not a fan of supplements, but had to use, it looks like I had low iron level - solved, started to use potassium+magnesium+iron+all "B" vitamins. It is normal to have low iron after 4-5 months of seaman life. Also do not forget I am vegetarian last 10 years. Sually I do not have any problem with iron on land as I eat a lot of apples, spinach, and other stuff, but onboard I have lack of fruits and vegetables.
Curios case continue...
Canefis wrote:
44th week:
Mo: e 80min
Tu: easy 60min@ 04:16min/km
avg heart rate=144,
Breezing is perfect,
Legs are perfect.
Back to my form. Treadmill vs outdoor is the same. A lot of factors came together: 4 months sea work, adaptation after treadmill is need, I am not a fan of supplements, but had to use, it looks like I had low iron level - solved, started to use potassium+magnesium+iron+all "B" vitamins. It is normal to have low iron after 4-5 months of seaman life. Also do not forget I am vegetarian last 10 years. Sually I do not have any problem with iron on land as I eat a lot of apples, spinach, and other stuff, but onboard I have lack of fruits and vegetables.
Curios case continue...
Yeah.......very interesting! If lack of iron before and that very good training you did, this "Mission Impossible" can be a sensation.We will see what happens with 20 x 400m at 73-74 sec tomorrow.......Good luck Slava! :)
44th week:
Mo: e
Tu: e
We: 20x400, rec w/120 +wu/cd=20min
1-64sec
2-71sec
3-71sec
4-64sec
5-66sec
6-66sec
7-72sec
8-67sec
9-72sec
10-73sec (some wind on track...)
11-68sec
12-74sec (some wind on track...)
13-69sec
14-72sec
15-70sec
16-68sec...
Avg=69sec
Recovery time=45sec-98sec
Stopped due to become very hot outside.
Mistakes:
1) I came on track little bit too late... 09:00 in the morning, on this time is already nothing to do in October. ?
2) too fast start (bad feeling of pace after treadmill and generally been on track 25 years ago... ?)
2) inconsistent pace (still adapting after treadmill) ?
3) some wind has been picked on track ?
Breezing?
Breezing is good, as HR reached 164-168 at the end of reps. Breezing is usually hard when 170-172++ does not matter condition.
Legs are little heavy after last 3 reps.
On a treadmill I ran 03:00 min/km pace (maximum for treadmill), but with 2-3% inclination. Based what I got today, treadmill with proper inclination is fully convertible vs outdoor (by oxygen consumption theory). On a treadmill we used 2 calculator converters:
1)
https://exrx.net/Calculators/WalkRunMETs
2)
https://42.195km.net/e/treadsim/
But, you need time for adaptation after treadmill (different strides, downhill course, different muscles).
what you mean is "breathing" instead of "breezing"
Everyone understand he of course means "breathing", so I think that`s unnecessarily remarking.
What`s important here is that what we follow here is one of the fastest improvements I have coached in now five years as a top online coach.
And as Slava tells we ( or maybe just I and Slava? :) ) can see a very clear correlation between treadmill and normal training if the treadmill is correct calibrated and with right incline.
This workout today ( plus the other training before) gives clear signs of a really possible chance of reaching the target sub 2:20 debut marathon ( or close ) . "Mission impossible" now starts to look like "Mission possible..... :))
Impala31 wrote:
what you mean is "breathing" instead of "breezing"
I like word "breezing" instead ?. I am windsurfer too.
Canefis wrote:
Impala31 wrote:
what you mean is "breathing" instead of "breezing"
I like word "breezing" instead ?. I am windsurfer too.
Haha! Nice answer Slava..... :)
Slava,
Two questions and one comment looking at this workout on Strava.
1) Do you use a stryd pod?
2) If not, did you use GPS to measure these 400s on the track vs. the actual track markings?
I only ask because this bit me when I was just getting going last year. It looks like many of your repeats are .23 miles and .24 miles. Additionally, GPS on the track always measures long given how it draws straight lines on the turns thereby cutting the tangents. In my experience GPS typically gives you 5-10 meters credit for every 400 meters. I only ask because with these 2 things combined your 400s may be more along the lines of 365s-375s or something like that. Not a huge deal as you still get the benefit of the workout obviously but something to keep in mind for future ones.
highhoppingworm wrote:
Slava,
Two questions and one comment looking at this workout on Strava.
1) Do you use a stryd pod?
2) If not, did you use GPS to measure these 400s on the track vs. the actual track markings?
I only ask because this bit me when I was just getting going last year. It looks like many of your repeats are .23 miles and .24 miles. Additionally, GPS on the track always measures long given how it draws straight lines on the turns thereby cutting the tangents. In my experience GPS typically gives you 5-10 meters credit for every 400 meters. I only ask because with these 2 things combined your 400s may be more along the lines of 365s-375s or something like that. Not a huge deal as you still get the benefit of the workout obviously but something to keep in mind for future ones.
1) No
2) I ran on track on the 1st line, and count only time per lap regardless what shows GPS.
Need to by measuring wheel and roll all track? :))
Ok I will ask next time certificate of accuracy or so on on reception. :-) and measure 1st row and 8th row by easy walk with GPS?
I don’t think it really matters as long as you are not wed to the pace/distance vs. the effort. I am simply saying I have literally never seen a situation where gps under measures on a properly measured track. I believe it actually defies the laws of physics. That said other folks on this board know way more about this than I do.
44th week:
Mo: e
Tu: e
We: track 16x400, rec w/120
Th: easy 70min @04:26min/km,
avg heart rate=145
Legs are little heavy,
Breathing is nice and light
I know about gps while running on circles, I do not count gps at all, only time. You believe that track has error 25*100%/400= 6.25%? Wikipedia says error is 400+0.04m=0.01%. 400m - 1st row if you run 30 cm away from innermost edge. Row width is 1.22m, I ran +-in the center, so 50-60 cm away.
2nd row - 407m length, so 1.22m is 7m+ on a circle, 60cm is 1.75m+ on a circle.
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