fgfg wrote:
Ed Friggin Witlock jogs around that graveyard.
Ded is Ed...
fgfg wrote:
Ed Friggin Witlock jogs around that graveyard.
Ded is Ed...
High School - Run an hour a day
College - Run one and a half hours a day
Post Collegiate - Run 2 hours a day
That’s 99.9% of the cake to reach potential
I took my time to read through all the thread and of course a couple of things hit my mind.
1) It really strengthen my conviction that the term "junk mileage" is a proven phenomenon!))
2) It strengthen my conviction that there are a proven medium to individual success whichever runner you choose to improve.
Jan Stensson , Coach JS wrote:
I took my time to read through all the thread and of course a couple of things hit my mind.
1) It really strengthen my conviction that the term "junk mileage" is a proven phenomenon!))
2) It strengthen my conviction that there are a proven medium to individual success whichever runner you choose to improve.
Can I ask what you mean when you say that "junk miles are a proven phenomenon"?
Do you mean that they are valuable, or do you mean that they are a waste of time?
The simplicity of this type of training is beautiful. The freedom to run at a pace you feel on any given day is liberating!
A local coach recently told me the same thing. He basically told me "run more and run a little harder before even thinking about workouts".
In this coach's estimation: for many runners, improvements don't come from the workouts, but consistent mileage run at a good clip when feeling good and at slower paces as needed.
jtface wrote:
Jan Stensson , Coach JS wrote:
I took my time to read through all the thread and of course a couple of things hit my mind.
1) It really strengthen my conviction that the term "junk mileage" is a proven phenomenon!))
2) It strengthen my conviction that there are a proven medium to individual success whichever runner you choose to improve.
Can I ask what you mean when you say that "junk miles are a proven phenomenon"?
Do you mean that they are valuable, or do you mean that they are a waste of time?
The simplicity of this type of training is beautiful. The freedom to run at a pace you feel on any given day is liberating!
A waste of time if you want your easy distance sessions to be as effective as possible when
it comes to improve your race times.But of course entitled if you just run for fun and health ( and sometimes need a slow recovery run when tired from race or tough workout the day before)
I myself found the easy perfect paced runs to give great satisfaction and a sense of total control
of my body at a quite fast easy pace. Another kind of liberating and sense of freedom.
+1
"Superior Coach" you don't know what you're talking about. There is no such thing as junk miles -- at least when it comes to competitive runners. Now quit hijacking every thread in an attempt to push your online coaching service.
Secondly. Contact rojo by email. We need to sort out which is your real username. Apparently someone has been hijacking yours. We'd like to fix that for you.
Malmö, glad to see you posting in this thread! Do I realistically need speed/interval work to 'race' local 5k races well? I'm 30 years old with a history of sports. I ran 25:06 for 5k at my easy conversational pace. Could I expect to see sub 18 or sub 17 etc. without speedwork if I am very consistent?
jtface wrote:
Malmö, glad to see you posting in this thread! Do I realistically need speed/interval work to 'race' local 5k races well? I'm 30 years old with a history of sports. I ran 25:06 for 5k at my easy conversational pace. Could I expect to see sub 18 or sub 17 etc. without speedwork if I am very consistent?
You don't "need" to do anything to run local races, but to do them well, you should do some speedwork. Just doing random farlek runs a couple days a week is a lot of bang for the buck
A nice trip down memory lane with the old regular posters from back in the day. Looks like I posted under a couple of random names back before registration was incentivized. I and the athletes I coached benefitted a lot from these discussions (medals at the national masters level track and road wins). Now just happy to be healthy and running free of worry.
malmo wrote:
jtface wrote:
Malmö, glad to see you posting in this thread! Do I realistically need speed/interval work to 'race' local 5k races well? I'm 30 years old with a history of sports. I ran 25:06 for 5k at my easy conversational pace. Could I expect to see sub 18 or sub 17 etc. without speedwork if I am very consistent?
You don't "need" to do anything to run local races, but to do them well, you should do some speedwork. Just doing random farlek runs a couple days a week is a lot of bang for the buck
Thank you for the advice! Yes, I am hoping race them well!
Bumping a classic LetsRun thread. This was peak Tinman. The wisdom herein is as applicable now as it was when this thread was started.
I know a local park runner who does 6:30-6:50 for about 10-15 mpw at most and runs 18:30-19:00. The caveat is he races parkrun every week... so that is his speed work.
5k I did last year, 19 year old girl ran something like 17:09 off no more than 15 mpw. Very short runs like 2 miles hard or 1 mile then 8x400.
I encounter two problems with intervals
1. I plateau quickly because I can't run them any faster
2. My endurance couldn't keep up
I think a certain kind of runner can run fast times of that work - one with a lot of slow twitch (they tend to recover faster).
Carlos Lopes did do intervals, but his steady runs and threshold runs were very quick.
I will note that while Clarke was superb at running fast times, but he had very little anaerobic power.
Classic profile of a runner with a lot of slow twitch.
I'm opposite. The long run would beat me up (to the degree we moved them to once every two weeks), but I'd feel good with fast reps (for example, back in the day 10x200m in around 27 sec).
I'm not sure what you mean by "very little anaerobic power." Clarke was the world junior record holder in the mile. Doesn't that take a bit of "anaerobic power"? Clarke's later failures in major competitions despite massive world records at longer track distances led to some sort of belief that he was just an aerobic machine, but he had a lot of speed that could be seen on the rare occasions when he relied on his kick instead of pure aerobic superiority. He was the best two-miler in the world for quite a while, and vastly better at conventional track races than he ever was as a marathoner.
There are ways to overcome this like doing shorter reps, resting less between reps at a slower pace, doing longer reps at a slower pace, etc.
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
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