justsomeoldcoach wrote:
this thread is a collection of bad training examples?!
I hope you're not referring to my post.
justsomeoldcoach wrote:
this thread is a collection of bad training examples?!
I hope you're not referring to my post.
If you could do that same 6 x 1 workout with 2:00 breaks instead of 4:00 breaks AND you had sustained weekly mileage of 40-50 mpw for the preceding two months AND you'd consistently done two-hour long runs once a week, 3 out of 4 weeks, then I'd say you could average 5:35-5:40.
Since you don't meet those criteria, I'd agree with those who suggest 6:10s. Run no faster than that for the first 3 miles, then slowly gin it up.
KudzuRunner wrote:
If you could do that same 6 x 1 workout with 2:00 breaks instead of 4:00 breaks AND you had sustained weekly mileage of 40-50 mpw for the preceding two months AND you'd consistently done two-hour long runs once a week, 3 out of 4 weeks, then I'd say you could average 5:35-5:40.
Since you don't meet those criteria, I'd agree with those who suggest 6:10s. Run no faster than that for the first 3 miles, then slowly gin it up.
I wouldn't. 2 min rest is still too much. the standard rest for cruise intervals is 60s. Your other criteria are ok though and line up pretty well with what I think.
yeahthattoo wrote:
justsomeoldcoach wrote:this thread is a collection of bad training examples?!
I hope you're not referring to my post.
I am not. Your 8 mile tempo comment was spot on.
justsomeoldcoach wrote:
yeahthattoo wrote:I hope you're not referring to my post.
I am not. Your 8 mile tempo comment was spot on.
Please enlighten us about which info was bad? What you would do besides try and start a debate about what a cruise interval is.
justsomeoldcoach2 wrote:
justsomeoldcoach wrote:I am not. Your 8 mile tempo comment was spot on.
Please enlighten us about which info was bad? What you would do besides try and start a debate about what a cruise interval is.
Not the info, the workouts. The 8 mile tempo and the 6x1 w/ 4:00 rest. I could try and maybe sell the tempo as a predictor, but even so it isn't an easy sell.
justsomeoldcoach wrote:
Please enlighten us about which info was bad? What you would do besides try and start a debate about what a cruise interval is.
Not the info, the workouts. The 8 mile tempo and the 6x1 w/ 4:00 rest. I could try and maybe sell the tempo as a predictor, but even so it isn't an easy sell.[/quote]
Well yes the 6 x 1mi with 4min rest is bad, but that's why people are saying to change it. I thought you were saying that some of the suggestions given to the OP were bad.
Carry on.
For 35:50 10km runner, 6 x mile at 5:30 with 4 mins rest is nearly identical to a VO2 max workout in phase III of half-marathon training per Jack Daniels, and also is at the vdot for someone running a HM in 1:19. In the 3rd edition of his book, this would be about 6 weeks before the HM.
I think 6 efforts of 5.5 minutes at VO2 max interval pace is a lot for somebody on 30 miles/week, but given the runner's background and likely improvement, it isn't unreasonable.
wwjs wrote:
For 35:50 10km runner, 6 x mile at 5:30 with 4 mins rest is nearly identical to a VO2 max workout in phase III of half-marathon training per Jack Daniels, and also is at the vdot for someone running a HM in 1:19. In the 3rd edition of his book, this would be about 6 weeks before the HM.
I think 6 efforts of 5.5 minutes at VO2 max interval pace is a lot for somebody on 30 miles/week, but given the runner's background and likely improvement, it isn't unreasonable.
sorry, just noticed the HM date of 12/17- I referenced Jack's HM program, so I should also note that the final phase of HM training focuses on Threshold running for the workouts, and not VO2 max training. So I would say that the workout itself was not necessarily wrong, but the timing was not right given the race coming up in about 3 weeks after the workout.
I still think he can run in the 1:20 range.
Per daniels' logic 30mpw grants you ~3miles of intervals at HMP. So yes, 6 is twice the recommended.
Now, assuming this was Vo2max work, it still isn't right per daniels' logic. It is too long. Vo2max reps are not supposed to be longer than 5min.
I am certainly not saying what I'm doing is anything logical, it is anything but. It'll be fun to see what I can do. No need for the sarcasm or telling me its horrible training, I know this.
ran the HM yet? how did it go?
No, its actually Dec. 13th, not the 17th.
It will be fun to see how you do.
I think you will do quite well, and better than the low mileage suggests. I would just suggest that you ease into the race and let yourself get at least 5 miles if not 8 miles in before you get too aggressive. I've run well-paced halfs and mis-paced halfs, and trust me - you give back a lot of time in the mis-paced ones.
I'll guess 1:18.
Well guys, today was the big day. I finished 3rd with a time of 78 even. I certainly surprised myself and the race went surprisingly uneventful. This was my first half marathon so I heard all the horror stories of people getting out too quickly or not taking in enough water and cramping up, etc. My first mile we were out in 5:50, way too hot for me and i backed off the next two to about 6:teens and just slowly picked it up from there. One thing I found myself doing in the later part of the race was thinking to myself wow, I still have 6, 5, 4, 3 miles to go. Fortunately I had been given advice to forget about the miles to go and just worry about the mile I was on, that helped big time. Most of the race I ran in no man's land which had its pro's and con's. I didn't have anyone riding me so I wasn't worried about whats behind me and 1st and 2nd were so far ahead(finished in 71 and 72) I didn't tense up trying to push myself too much. I just relaxed and let the race come to me. Don't think I could've asked for a better 1st half marathon. It certainly is a different feeling than any race i've run. I weighed myself this morning at 161 and i'm 5'10'' and was able to workout chest and triceps early this week pushing 5sets x 5reps at 205 on the bench, so I'd like to say I'm in the best all around shape of my life.
To recap last week, my mileage ranged 20-25mpw the past two weeks and ended up running over 30 this week. I did end up doing the 3x2mile workout as suggested on this thread last saturday. It went horrible I finished one rep on pace did the recovery and got half way on my 2nd 2 mile and just wasnt in it mentally or physically. I doubted myself all this past week if I was really ready to run this half. Glad I was able to bounce back. Most likely I will try to tackle a 3k indoors after a few speed sessions in early feb. followed by a couple of road 10k's in the spring. Thanks to everyone who commented and contributed to this thread.
Nice job. I don't think your first mile was crazy at all, your body knew what it was doing.