Malmo--Strong but slow

As John McEnroe once said: You cannot be serious.

the smartest lestsrunner wrote:

As John McEnroe once said: You cannot be serious.

What about my post would suggest I wasn't? I'm very serious.

Sample week:

Mon-Wed: a.m.60-65min (easy-moderate) pm 30-35min (comfortably hard)

Thurs: am30-35 min comfortably hard pm 60min (7-7:20--comfortably hard)

Fri: 2 30min runs (by feel)

Sat: 90-100 min (progression run)

Sun: 60-75 min (same as Thursday, but a bit farther)

Start doing mile repeats at sub 7 pace if that's what it takes. It's gonna take a while to make going fast seem easy. So it's gonna be another 6 months of steady training, and if it is necessary add in some light lifting to strengthen your stabilizing muscles.

for right now that I'd try doing mile repeats at whatever your goal half marathon pace is. Just so you can get used to rolling at sub 7 pace, with out having to worry about trying to hold it for an extended period of time.

You've had college track experience so you are not a fitness runner right now, but you are training like a fitness runner right now. When you were a young buck you could get away with an all aerobic training base because your body still had memory. You can't do that anymore, you need to get on the track and start doing intervals.

Start with repeat 150s ala SOM. Then add another session of, let's say repeat 200s at what you would think is a hard tempo pace. Maybe 40s. Slower if you have to. The next week lengthen it to 300s. Then the next 400s, etc. But keep thes at what you would think is a hard tempo pace. No faster.

You will be surprised at how fast you come around.

Thanks Malmo...trust me, I really, really value your input.

The piece about my having prior college track experience and being able to run fast off mileage alone is spot-on. I remember running a 3k PR and followed that with a 1200 lead-off leg (3:05) in Jaunary off my winter base, which basically consisted of 60+ miles and strides 3 days a week. As long as I could run injury-free, I always improved within about 3-5 weeks of running...any kind of running. Even though I'm running more now (5 doubles a week, long runs, and weights), it's taking sooo much more to see improvement. To elaborate, however, I see improvement with my heart rate (running 8min at 160 before VS 130 now OR 7:30 hard before VS conversation pace now). I want to run fast, not just see how far I can run 7min miles daily.

With the 150's, should I keep my 60-65 min morning run that day? Also, I don't have a track near me. How could I do the "150's" for time? Something like 20s strides (8-10) after a 2 mile run to trails near my house and follow that with another 2 mile run back home?

Thanks!

The 150s are in three parts 1) accelerate for 50m. 2) hiot top end for 50m 3) stride out the last 50s. Take full recovery (250m) before the next one. If you don't have a track of course you can substitute strides on road. Or run hills instead. You decide what you want to do in the morning based on the feedback your body is giving you. You might want to cut the morning back to 30-40 minutes on those days.

The other workout is basically at threshold base, or your are starting off with small pieces 200m. Then the next week a little further, then next even further. You should show progression that way and you will be surprfised at how fast you come back.

FWIW, yes I know, my typing has been horrendous lately.

I couldn't care less what the grammar/typing was or is like. I'm looking for sustenance, not an English lesson and you definitely accomplished that. I'm gonna begin doing what you suggested this week (Wed and Fri) and update after a few weeks. Thanks again.

malmo wrote:

You've had college track experience so you are not a fitness runner right now, but you are training like a fitness runner right now. When you were a young buck you could get away with an all aerobic training base because your body still had memory. You can't do that anymore, you need to get on the track and start doing intervals.

Start with repeat 150s ala SOM. Then add another session of, let's say repeat 200s at what you would think is a hard tempo pace. Maybe 40s. Slower if you have to. The next week lengthen it to 300s. Then the next 400s, etc. But keep thes at what you would think is a hard tempo pace. No faster.

You will be surprised at how fast you come around.

Wanted to give an update, although it hasn't been long since I posted the question. I've seen a definitive difference of pace over the last 2 weeks. What I'm noticing is that I'm able to run just as far as before...faster with the same effort (I wear the HR monitor about twice a week just to check things out). This past Saturday, I ran 10.5 on a hilly loop in the morning and came back with a 4 miler in the evening (doubling 5-6 days a week). The morning run was nice and steady at 7-7:40, but the evening run is what got my attention. I was popping 6:40's, conversing with a friend of mine the whole time. No huffing...literally having a conversation. Now for the LRC elites (which seems to be 99% of the population here with all the macho talk I see) that may seem wussy, but a month ago that would have been 8-8:40 and 7:30. Making steps in the right direction. With all that said, I also think running nothing but mileage for a few months has helped. I feel like I actually have an aerobic base to build off; 90minutes for a run is very manageable for a "strong" pace...no longer a "long" run. The strides and light pickups is helping me make that transition.

I'll keep you posted.

I found this thread incredibly useful. Thanks!