On flocast recently it showed Kara Goucher doing a workout 3-4 x a 1200 followed by 4xmile. The workout was done in the fall. Salazar was saying that that was Kara's last hard workout of the year. Why would she be running a hard workout like that without getting ready for a race? Or did she race shortly after that workout? Just don't see the reason for that workout if she did not race beyond that workout.
don't question the genious of alberto salazer!
I was wondering the same thing. Wasn't it 4X12 and 3X 1600 though? Very fast workout for someone shooting to peak in July/Aug.
Workout was at end of season done just before the US women's 8K or 10K road champs in NY I believe. She took 2nd if I recall.
Yes it was the National 10K road championship. She was second to Katie. Watched the video...amazing workout as she looked really relaxed
That's right out of the Dellinger book. I believe it's the first quality workout of the 21 day precompetitive cycle. I'll look it up if anyone cares.
lkj wrote:
On flocast recently it showed Kara Goucher doing a workout 3-4 x a 1200 followed by 4xmile. The workout was done in the fall. Salazar was saying that that was Kara's last hard workout of the year. Why would she be running a hard workout like that without getting ready for a race? Or did she race shortly after that workout? Just don't see the reason for that workout if she did not race beyond that workout.
why in the world would you want that much volume in a track workout??
is she training for the marathon or something?? i cant even see why someone doing marathon training would do that workout.
she's a 5000/10000 runner. you do need that kind of volume. also it depends how much rest and how fast she was running the intervals.
It's the first session of the 10-day taper for 5k/10k runners. So it is the last hard workout of the season!! The 1200m's are supposed to be at 5000m Goal pace with 800m recoveries, and the Miles (1600m) are cut-downs at LT pace to 5k pace, 400m jog after each.
Of course AlSal adapted (as he he should) to the individual, presumbaly, and altered it to suit his purpose. The last 1600m (4.44) was at 14.48 5k pace. Was this too fast? the 1200m's got down to 3.36? which would be 15 min 5k pace. She did look relaxed - could she have done this on her own without the rabbit (training partner)?
the430miler wrote:
why in the world would you want that much volume in a track workout??
Possibly because she plans to run faster than 4:30 for the mile.
I was watching the video and found something Alberto said quite interesting, he mention about paying attention to amount of time the rest (I believe in this workout it was 600m jog) jog took. He wants the rest jog to stay the same pace throughout the workout, he mentions that if the 1st rest jog was 3:15 and than gets slower each time than something is wrong. So what if the runner hits the interval times correctly but the jog rest gets slower throughout the workout, is the pace too fast? Anyone with some insight please comment, thanks.
If you are running slower on each rest jog, it is not a good sign for the given workout. The workout appears to be a controlled hard workout. You shouldn't be hanging on by a thread after each hard rep. Unless you are talking to someone, tying your shoe, getting a drink, you should be able to run at least the same pace as your last recovery jog. If you are slowing down on your recovery you are running too hard on the quicker rep.
Not sure there is more to it than that. It is not a race. You shouldn't be fatiguing like it is.
So if you are doing a workout like;
6 x 1000m @ 5k pace w/ 500m jog rest
lets say for the sake of argument that the 1000's are at 3:00 min, the workout times and rest jog times are as follows:
3:00, 2:30(500m jog), 2:59, 2:40(500m jog), 3:01, 2:55(500m jog), 3:00, 3:20(500m jog), 3:02, 3:35(500m jog), 3:00, 3:25(500m jog)
the workout times were hit but the rest times got slower, so the workout is too difficult for this runner?
Why is flocasts blacked out of the NCAA and USATF indoor and outdoor championships ? The NCAA and USATF sucks !
runner39 wrote:
So if you are doing a workout like;
6 x 1000m @ 5k pace w/ 500m jog rest
lets say for the sake of argument that the 1000's are at 3:00 min, the workout times and rest jog times are as follows:
3:00, 2:30(500m jog), 2:59, 2:40(500m jog), 3:01, 2:55(500m jog), 3:00, 3:20(500m jog), 3:02, 3:35(500m jog), 3:00, 3:25(500m jog)
the workout times were hit but the rest times got slower, so the workout is too difficult for this runner?
Everybody and every coach is going to go about things differently. Find out what works the best for you and do that. Ive never gone out of my way to monitor the pace of my recovery and that has worked fine for me. At the same time Im sure I could pay attention to the pace of my recovery jogs and have similar results.
Great vid. "Best workout ever, Kara."
its amazing that some people respond to things the way they do...
If the africans do workouts like this you are like "wow, that is serious, no wonder they are killing the rest of the world EVERY YEAR" but if Americans do it you are like "its too close to a race, or that is too much volume to be doing"
10k runners need to do up to 10k worth of stuff in a session, build up to it over time to callous their body for racing under those conditions, its common sense and good training...
5k runners need to do up to 5k worth of stuff at goal to sub goal pace, it just has to be done...
doing a session like that 10 days before a big race shows whether you are ready or not to run the times you want to run, whether you are ready to throw down--we need to be ready for anything and everything people, that is what world class racing is all about...
I can't believe nobody has touched on the fact that it takes roughly 10 days to see the positive benefits take place in the body. So, doing your last hard workout 10 days gives you that last chance to improve upon your fitness.