Dayum wrote:
Also apparently at 6500+ feet in Big Bear.
Nope, all her workouts are done "down the hill", as she puts it (sea level). Only easy running up there.
Dayum wrote:
Also apparently at 6500+ feet in Big Bear.
Nope, all her workouts are done "down the hill", as she puts it (sea level). Only easy running up there.
Park runner wrote:
Dayum wrote:Also apparently at 6500+ feet in Big Bear.
Nope, all her workouts are done "down the hill", as she puts it (sea level). Only easy running up there.
(Ahem, as Montesquieu already said.)
She should totally break 15 at the carlsbad 5k at the end of the month!
Keepin it Real wrote:
13x400@65, 10 miles@sub 6:00 pace. I know sub 4 milers that don't do much more than that.
Hahaha yeah sub 4 milers totally cant handle 400m repeats at 5-6 seconds slower than their race pace. Uh huh. You're an idiot.
He didn't say they can't, just that they don't.
Goal of the week is to ATTEMPT all these paces. She hasn't done any of this yet and doubtful she'll do any, let alone all of it at the specific pace/volume.
Looking at it from her 1500m pr and % of Vo2 max, it is not that crazy.
Mon - 10 miles @ Recovery
Tue - 4 x 1mi @ 102% of Vo2 max (3k Pace)
Wed - 8 mile Fartlek @ ? (this is the only one I don't know)
Thu - 13 x 400m @ 112% of Vo2 max (1500- 1 mile Pace)
Fri - 10 miles @ Recovery
Sat - 2 miles @ 102% of Vo2 max + 1 mile @ 105% of Vo2max
Sun - 10 miles @ 85-88% of Vo2 max.
BMART IN DA HOUSE wrote:
http://instagram.com/p/lBiZQ0SdzC/salty! if she's able to do this, have to think she is near sub4/sub15 shape for 1500/5000 right now.
Yeah, at sea level I'd bet she can get close to 4 flat. That Saturday workout (2 miles in 9:50 and 1 mile in 4:35) really impresses me, as well as the 10 miles sub 6 pace the very next day.
Keepin it Real wrote:
13x400@65, 10 miles@sub 6:00 pace. I know sub 4 milers that don't do much more than that.
They need to do their 400's faster then
She'd have to be peaking for this week of the season. She's only a 4 minute 1500 meter runner.
4xmile @ 5k = hard
Fartlek= by definition, not EZ
13x400@ mile pace= hard
2 miles @ 5k + mile @ 3k= hard
10 miles sub 6= hard
4 hard workouts, any of which a 4 flat 1500m runner would be excited to complete, plus a moderate day. All in one week. No way.
I can see surviving up until sunday. But I think she's crumbling about 3 miles into that 10 mile run.
here's her training leading up to USA champs last summer:
https://twitter.com/bmartrun/status/350076107233579008/photo/1
there's just as much quality in some of those 5-6 day stretches as fit in this proposed schedule. i agree with the guy who said it's not that crazy of a week, especially if she has had a good off season and has progressed from where she was last summer when she was able to do the training above. newest schedule seems like the next step, pushing the limits for sure though.
as a 4 flat 1500 runner who is much more of a 5K guy, the only workout that seems REALLY difficult to me is the 2mile/1mile workout...coming back with a 4:35 after 2 miles @ what is close to her 5K pace would be TOUGH.
regardless, if she's even thinking about these type of workouts, i'm excited to see what she can do this summer!
might not be wejo. wrote:
had a good friend who ran under coach vigil some time back. their experience w/ coach vigil may be totally diff from ms martinez', so take this with a grain of salt but: when vigil send out a week, or month's worth of workouts, they are often based on what it will take to win a world championship. not necessarily what shape the athlete is in, which is why my friend could never actually do 100% of the listed workouts, rather they would get cut by some percentage (10-20%), or slowed down until they were reasonable enough to finish, and still be able to get up for the following day's workout.
can't explain what the rationale for this was, as my friend didn't understand it either, but that's the way mr vigil always coached. had a casual friend who had the same experience, tho i didn't actually see those sheets (i did see my good friend's sheets, they were just insane. maybe dibaba or el G could ahve done those workouts, but otherwise, nobody could). food for thought, I'm sure ms martinez is rockin some amazing workouts, but I'd be very surprised if she is doing this type of schedule, week in, and week out.
my .02
Well she did get a bronze in the 800 WC so it's not inconceivable that her and Vigil have her working out "based on what it will take to win a world championship" is it?
absolutely true, but my friend was a mult US champ and those workouts were way beyond what was actually possible, so I kinda have to assume that it's a similar situation with ms martinez. the thing is, it's just a sort of "get as close as you can" situation where you try to finish as much as possible, and someday be able to do the whole enchilada. not sure why coach vigil does it that way, but he's had great results so I'm not going to question it too much.
might not be wejo. wrote:
had a good friend who ran under coach vigil some time back. their experience w/ coach vigil may be totally diff from ms martinez', so take this with a grain of salt but: when vigil send out a week, or month's worth of workouts, they are often based on what it will take to win a world championship. not necessarily what shape the athlete is in, which is why my friend could never actually do 100% of the listed workouts, rather they would get cut by some percentage (10-20%), or slowed down until they were reasonable enough to finish, and still be able to get up for the following day's workout.
can't explain what the rationale for this was, as my friend didn't understand it either, but that's the way mr vigil always coached. had a casual friend who had the same experience, tho i didn't actually see those sheets (i did see my good friend's sheets, they were just insane. maybe dibaba or el G could ahve done those workouts, but otherwise, nobody could). food for thought, I'm sure ms martinez is rockin some amazing workouts, but I'd be very surprised if she is doing this type of schedule, week in, and week out.
my .02
That explains why this seems a good bit harder than her PR's would suggest. When I was in 14:10 shape I was at 70 miles per week and I never put in a week of training much harder than that. Here is was a typical week to compare:
7 monday easy
11 tuesday 4x1200 + 8x400 all at 68s pace off equal rest
7+4 wednesday easy
8 thursday easy
12 friday 6-mile tempo avg 5:08
7+4 saturday easy
14 sunday worked down to 6:00 for last 5 miles
So 4 days out of the week I just jogged 7 minute pace for recovery, while B-Mart is hitting the track 5 times and only taking 2 days for pure recovery.
If you look at the instagram post you can see Brenda pretty much says herself that these paces are a lofty goal:
Coach Vigil said "The month of March find the courage to attempt all workout paces". Here is 1 week of training.
Macht Schnell wrote:
might not be wejo. wrote:had a good friend who ran under coach vigil some time back. their experience w/ coach vigil may be totally diff from ms martinez', so take this with a grain of salt but: when vigil send out a week, or month's worth of workouts, they are often based on what it will take to win a world championship. not necessarily what shape the athlete is in, which is why my friend could never actually do 100% of the listed workouts, rather they would get cut by some percentage (10-20%), or slowed down until they were reasonable enough to finish, and still be able to get up for the following day's workout.
can't explain what the rationale for this was, as my friend didn't understand it either, but that's the way mr vigil always coached. had a casual friend who had the same experience, tho i didn't actually see those sheets (i did see my good friend's sheets, they were just insane. maybe dibaba or el G could ahve done those workouts, but otherwise, nobody could). food for thought, I'm sure ms martinez is rockin some amazing workouts, but I'd be very surprised if she is doing this type of schedule, week in, and week out.
my .02
That explains why this seems a good bit harder than her PR's would suggest. When I was in 14:10 shape I was at 70 miles per week and I never put in a week of training much harder than that. Here is was a typical week to compare:
7 monday easy
11 tuesday 4x1200 + 8x400 all at 68s pace off equal rest
7+4 wednesday easy
8 thursday easy
12 friday 6-mile tempo avg 5:08
7+4 saturday easy
14 sunday worked down to 6:00 for last 5 miles
So 4 days out of the week I just jogged 7 minute pace for recovery, while B-Mart is hitting the track 5 times and only taking 2 days for pure recovery.
Nobdy but masters is ever running slower than 7 minute pace on letsrun. I know sub 14 guys, sub 1.50 guys, sub 3.45 guys…they all have runs at 7.30-8.10 pace.
RC IN THE HOUSE wrote:
might not be wejo. wrote:had a good friend who ran under coach vigil some time back. their experience w/ coach vigil may be totally diff from ms martinez', so take this with a grain of salt but: when vigil send out a week, or month's worth of workouts, they are often based on what it will take to win a world championship. not necessarily what shape the athlete is in, which is why my friend could never actually do 100% of the listed workouts, rather they would get cut by some percentage (10-20%), or slowed down until they were reasonable enough to finish, and still be able to get up for the following day's workout.
can't explain what the rationale for this was, as my friend didn't understand it either, but that's the way mr vigil always coached. had a casual friend who had the same experience, tho i didn't actually see those sheets (i did see my good friend's sheets, they were just insane. maybe dibaba or el G could ahve done those workouts, but otherwise, nobody could). food for thought, I'm sure ms martinez is rockin some amazing workouts, but I'd be very surprised if she is doing this type of schedule, week in, and week out.
my .02
Well she did get a bronze in the 800 WC so it's not inconceivable that her and Vigil have her working out "based on what it will take to win a world championship" is it?
From Martinez's own caption it looks like might not be wejo is 100% correct.
She posted her first workout in instagram - 4xmile with 3min rest. Splits: 4:48, 4:49, 4:50, 4:50
She posted another workout on instagram. Goal being 2 miles in 9:50 followed by 1 mile in 4:35.
"Pacing duties to Coach Carlos on the bike. 3200 meters splits: (4:53) (4:53) 9:46 , 1600 meter splits: (68) (68) (68) (68) 4:32. I'm ready for a PR in the 5k next week. I wore #LD5000 for 3200m then slipped into #800V3 for that all out 1600. I treated it like the longest "TAG" ever."
oheo wrote:
She'd have to be peaking for this week of the season. She's only a 4 minute 1500 meter runner.
4xmile @ 5k = hard
Fartlek= by definition, not EZ
13x400@ mile pace= hard
2 miles @ 5k + mile @ 3k= hard
10 miles sub 6= hard
4 hard workouts, any of which a 4 flat 1500m runner would be excited to complete, plus a moderate day. All in one week. No way.
I can see surviving up until sunday. But I think she's crumbling about 3 miles into that 10 mile run.
10 miles at sub 6 is not a hard run. It might not even be tempo run pace if she's in 4:00 shape.