deathstyle wrote:
5 mile tempo 23:44
I hated all these for there own special way of making me wish I was dead.
why would a tempo run be so hellish-- unless you did it too fast...
deathstyle wrote:
5 mile tempo 23:44
I hated all these for there own special way of making me wish I was dead.
why would a tempo run be so hellish-- unless you did it too fast...
i once ran at the now famed arb. hill up and down 4 times, then jogged down the road for 8 harvards, finished at ferry with 8 quarters in 62-65. thats my hardest to date.
Funny - a lot of these sessions aren't impressive at all. Since everyone's ability varies, you can't really compare one guys' 4x400 in :62 with someone else's done in :68. The :68 guy might have been much tougher.
Taking that into consideration, if you just look at the session description and assume that everyone works equally hard, there are very few impressive sessions.
For example, where are the former Cornell guys to talk about Jerry's famous 200s. They'd do sets of 4x200 with short recoveries dropping each set of four from :45 down to :30. Once you got to :30 you stayed at 4x200 in :30 until you were the last guy standing. I recall Max and Danimal knocking off >100 or so. Oh yeah - it's done indoors. (Note: probably the stupidest workout ever, but hella good for building team spirit)
My craziest sessions were probably max-effort hill repeats in deep sand until I couldn't lift my foot high enough to get it out of the sand. Once that happened your foot would catch and you'd land face first with four pounds of sand would stuck onto you - three on your sweaty body and one in your mouth. I also did 3x2M with a minute rest. It wasn't that hard (basically 6M tempo) but it impressed my buddies.
Good thread.
Workout Title: "To Hell and Back"
-20 minute run with 5 by 1 minute on 2 minutes off in the middle, steady pace on the easy parts.
-Hit the track for 2 sets of 600, 400, 300, 200, 100 on pace of around 1:42, 61, 42, 27, what you got. 3 min jog/run rest in between all.
-Repeat the 20 minute run with 5 by 1 on 2 off.
-Back on the track for 5 x 400 averaging 58 with 2 lap jog.
With all the intervals, if you miss your time once, you get warned, if you miss again, you get pulled. The first set on the track is going to hell, the 400's are to see who can make it back.
I was hammered for a week afterwards, but 10 days later at conference, I was able to close the last 300 in the 1500 in 42, then a couple hours later close the 5k in 58 (off a pretty slow pace, just running to win).
I have modest speed, Alan. When I was younger I just had a tendancy to overdue workouts. My races always suffered. Now I have a good coach who has convinced me that mileage and smart workouts are whats important. My racing has improved drastically.
10 x 300m with a 100m jog (first week of indoor season...on the track going around a ton of sprinters in the way). We started at our best 800m pace and kept dropping the times. The problem is twofold. First, if you progress too fast, you are maxed out with lactic acid by the 5th rep and have 5 still to do. Second, indoor workouts sap your strength, I think, because they can be hot, dry, and difficult when so many people are on the track. I dry-heaved for 20 minutes after this workout and sat on the locker room bench for a long time, unable to move, think, talk, or shower.Our coach claimed he saw Coe run this workout at Elmhurst High School. I respected Coe helluva lot that season!!
Another workout was repeat 500m hills in a Wisconsin blizzard. It was so cold that I could not move my hands. My face felt frost-bitten and I still had another 30+ minutes of running to do. I kept slipping and falling on the icy roads. I fell into a ditch when a car nearly ran over me. I became dehydrated even though it was 10 below zero and my head was pounding and I couldn't breath due to oxygen debt on the 3-mile jog back due to the Chinook wind in my face and sever fatigue. My sweats were nearly frozen solid from sweat. My eyelids were iced to each other. I sat in a warm bath for three hours afterward and shivered all night in bed, even though I turned the temperature up in my apartment to 80 degrees.
As a 4:35 miler/15:45 5k guy:
16 x 400 (averaging 66 w/ 1 min rest) on grass, in training shoes, during a 90* "Indian Summer" afternoon really put the hurt on me. After all it was 4 miles run faster than my 1 mile race pace, on grass with 13 oz. shoes on.
The mile repeats and high volume stuff never hurt me like that workout.
6x1000 in 2:50 with a 30 sec. rest between 1000's! hard as $hit![quote]lago wrote:
Simply
6 x 800m- run and recovery is 3 minutes. Example, If you run 2:45 your recovery is 15 sec, if you run 2:10 your recovery is 50 sec. Get all under 2:15 and you are ready to go sub 14:00
truth- You can never go too fast.
First, I am not at all convinced the the hardest workout equals the best workout. Next, just because it is hard doesn't mean that it is good in any way shape or form. Sometimes a workout can be so hard that it takes days to recover from it and those days could have been more productive.
That said, here goes 4 workouts:
6 X mile w/ 4 min recovery average 4:28 @ Boulder Reservoir w/ Ted Casteneda, John Gregorio, Mike Peterson
30 X 440 at the top of Flagstaff Mountain w/100 jog
40 X 220 w/ 90 sec recovery average 28.6 @ North Boulder Park
10 X 220 @30 w/ 30 second recovery,last 220 the start of 4 miles @ 21 minutes with the last 220 the start of 10 X 220 @30 with 30 second recovery
Marty Liqouri Qoute wrote:
"They don't give out gold medals to the best looking training log."
Right,but I bet the gold medalist has a good lookin' log.
3x3k 5min rest between each
9:01, 8:55, 8:46
pissed blood afterwards
tired wrote:
3x3k 5min rest between each
9:01, 8:55, 8:46
pissed blood afterwards
Do you agree with Oletimer that some workouts take too long for recovery?
I've been guilty of pushing it too hard on the intervals, although I've gotten better (slower?) as I've aged. I've got to know, though, has anyone else ever went out and planned for a 1 to 1.5 hour and had it turn into a and 2.5 to 3 hour run? I've had it happen a couple of times when I've gotten lost. It's not the intense pain of a fast workout, but it does take its toll on one's body.
2x200 in 27 with 100 jog recovery followed by 4x800 in 2:11, 2:08, 2:07, 2:03 with 400 jog recovery followed by 4x200 in 27 with 200 jog recovery.
why do all you guys piss blood afterwards, like in OAR, i've done many crazy workouts and never pissed blood before.
tempo wrote:
why do all you guys piss blood afterwards, like in OAR, i've done many crazy workouts and never pissed blood before.
not sure why, its has happend 2-3 times, just on the really hard ones.
70 400's at 70 seconds with 70 seconds rest