RejectJogger wrote:
Wow-oh-wow wrote:
Is NOBODY gonna respond to this Alan Webb wrkt?
https://www.youtube.com/watch?v=MgtUkMYxH2c
Yeah - pretty much sums up so much of Webb's career in a single workout. Amazing condition, amazing talent, and doesn't know how to train smart. Not that I'm an expert, but 'emptying the tank' is something that should be done with caution. Doing it often leads to burnout. Training 101.
semi_pro wrote:
RejectJogger wrote:
Yeah - pretty much sums up so much of Webb's career in a single workout. Amazing condition, amazing talent, and doesn't know how to train smart. Not that I'm an expert, but 'emptying the tank' is something that should be done with caution. Doing it often leads to burnout. Training 101.
^^^1:48.9 WOAH BABY!!!!! WEBB'S BACK!!! BABY!!!!!!
OLD SMTC SOB wrote:
COACH J.S å ä ö wrote:
Well,what`s the idea with original interval training? It`s to divide the race goal distance into parts at the race pace and repeat them over and over again with recovery in between (same princip when running repetitions, but longer rest). That way the body adapts to the stimuli level and eventually will be able to keep up the pace for the entire race distance. The great coach from the past, Franz Stampfl, used to call it "Staying power".When running maxVO2-pace reps this way, week after week, the so called % of maxVO2 will be more energy economical and efficient over time. Some say that running maxVO2-paced intervals week after week will lead to plateau effect, but that is not correct as long as the runner do it just once in the week and get the needed recovery after. It`s important to hold the same pace at every rep in the interval session to teach the body to maintain the same pace threw the entire session,just like in a race where it gets harder and harder to keep up the same race pace. The runner don`t have to increase the pace in the interval session to simulate the race situation and demands.
Lydiard and Canova`s systems are phase systems where it mainly is about to build up for a peak 1-2 times per year.
They start with base periods and increase the paces (and the length of the parts of the goal race distance) over the phases until the runner reach the peak.
Why I prefer a linear system, more like Salazar`s system and my own system, is that they allow the runner to race at a high level year around, and always gives the opportunity to quite fast peak for a special race. They have the base, the general endurance, the specific endurance and the specific race preparation inbuilt and mixed into the system, week after week, year around.
The other interesting aspect of interval training, if done correctly, is on the adaptation of the heart muscle, which results in higher CO and stroke volume due to the higher bolus of blood dumped back into the right atria (and thus the rest of the heart) during the recovery phase. This, over time creates morphological changes in the heart itself. Not to mention the higher oxygen extraction within the leg muscle (s), due to the repeat nature of the high oxygen demand created during the stress phase of the interval.
Exactly! :) That was the main thing W. Gerschler and DR. Reindel maintained with their interval method back in 1930s, taking the heart beates up to 180 and rest down to 120 bpm. Making the heart muscle grow stronger.
Remember that Rupp is a sub-4 miler. For him that is not as tough of a workout as you may think.
The rest of us mortals must adjust our pace for that kind of workout.
An important consideration is when did he do that workout. That is not a typical marathoners workout.
It actually fits a 2 miler best.
That is my problem with NOP. Galen Rupp won a silver medal in the 10,000 meter run in 2012. He ran a 3:52.11 mile in 2013. Then he got a bronze medal in the marathon in 2016.
How is that progress?
waltertompatton wrote:
Remember that Rupp is a sub-4 miler. For him that is not as tough of a workout as you may think.
The rest of us mortals must adjust our pace for that kind of workout.
An important consideration is when did he do that workout. That is not a typical marathoners workout.
It actually fits a 2 miler best.
10 x 800m at maxVO2 pace is good for every runner 1500m up to marathon, not particularly a 1500m/miler.
I have f.ex coached R. Mengich ( to his first marathon in 2.10 and second in 2.08) for a year, and he did often 12 x 800m at 2.04-2.06 up at high altitude in Kenya (2300m).
A runner able to do 10-12 x 800m at 2:02 with a medium hard controlled feeling
and the right other stuff to back up the total capacity, will come close to the world records
1500m-marathon.
RejectJogger wrote:
Yawn'
https://www.youtube.com/watch?v=MgtUkMYxH2c
Hmm this video was up earlier and then must have been taken down. Looks like Flotrack has LR readers and decided to take it down once they noticed LetsRunners were viewing it.
Coe matched that workout off 45 seconds recovery Interval
Timmy2 wrote:
Yeah, he and Steve Magness are the biggest self-promoters ever.
Yeah, they probably should just stay home and sleep all day instead of trying to reach a wider audience like other businesses do.
Magness has the knowledge, but doesn't possess the craft.
Marcus is just a charleton.
Their podcast is a running dialogue of humble bragging while jerking each other off.
If you didn't know any better you'd think they've won NCAA titles or coached Olympic medalist by the way they talk.....they haven't come close to either. In fact it's nothing but mediocrity in their careers.
Rex C wrote:
reader of the internet wrote:
Such a good workout.
Big fan of HPW continuing to post their workouts of the day. Really enjoy when they add some context/more of a story to it too, but even just getting a glimpse into the sessions of some of the athletes is awesome.
Everything on there right now reads like Jon Marcus bragging about being by a track when some of this stuff happens. He seems to be one of the people that tries to elevate himself by associating himself with others.
“Oh yeah, that reminds me when I was at the track with Jerry, we were both coaches, Jerry Schumacher and I, at the track, being friends and coaching.”
I witnessed Jonathan Marcus beat Galen Rupp in the 3000m at the Oregon State Track Championships in 2002
http://www.osaa.org/docs/btf/records/20024a3a.pdfCOACH J.S å ä ö wrote:
Wow-oh-wow wrote:
Amazing workout by Rupp in 2013...
http://www.highperformancewest.com/workout-of-the-day/2017/12/26Absolutely an amazing workout that points out he had capacity then to run 12: 40 at 5000m.
But as I see it he was overdoing the workout with the last 800s at sub 2 min . He should have stayed
at the average in beginning 2:03. And what was that 4th in 2:05 ? Strange. When running intervals
the most important part is to hold an even level pace at every rep. The runner should always be able to run
at least one more rep at the same level pace if forced to. So, if I had been the coach at the time I had given him
12 x 800m at 2:03 and recovery easy walking down to 120 bpm.
The sub 2 min 800s I had saved to another day when running repetitions at mile race pace.
It does not indicate 12:40 as the recovery is far too long
What would a 18 flat run the intervals at? 2:30?
PompusAsShit wrote:
Magness has the knowledge, but doesn't possess the craft.
Marcus is just a charleton.
Their podcast is a running dialogue of humble bragging while jerking each other off.
If you didn't know any better you'd think they've won NCAA titles or coached Olympic medalist by the way they talk.....they haven't come close to either. In fact it's nothing but mediocrity in their careers.
Honestly, you don’t seem like you would be very fun to hang out with or talk to. Btw, how is your own career progressing?
This song sums up my sentiments to this subject:
Magness and Marcus both posess tons of knowledge and experience. It is only benefitial for the running community that they share their dialogues.
And to me they never come across as arrogant or so. They never sell their points as absolute and are happy to discuss other viewpoints.
There are enough self promoting snake oil sellers out there who have found their only true secret in terms of workout, diet and gadgets. Magness and Marcus are certainly in another camp.
Anyway, I enjoy their podcast, blog etc. and learn.
I know coach Gags likes 800m cutdowns. So does Lee Labadie, Clayton Murphy's coach through 2017 outdoor season.
I was looking over some older Ghidini stuff for an 800m runner with a threshold of 3:10 per km. He has them do 1200m repeats as cutdowns, for example 5 x 1200m starting at 3:45 cutting down to 3:33. They also get faster during each repeat, with an example for the 3:33 to be run using 400m laps of 73, 71, and 69. The recoveries get longer as the 1200s get faster, so 2 minutes-3 minutes-4 minutes-5 minutes.
The next time they do the session, they do 4 x 1200m, starting at 3:36 and finish at 3:27. If you look towards the end here (helps if you know Italian, I don't!),
http://www.fidal.it/upload/files/CENTROSTUDI/Centro%20Studi%202017/Lecco_800%20metri2.pdf
you'll see that Ghidini is still using these types of workouts. It worked for Bungei and Kamel and Tuka among others.
So not every coach believes that keeping even pace during an interval workout is essential or important or even desirable.
Sorry, wrong link (but if anyone can get the slides to the link that I posted above, thanks in advance!):
https://www.scribd.com/document/234089067/Ghidini-Benve-TECNICA-e-Cicli-FOND
1:49.84 - 800m Freshmen National Record - Cooper Lutkenhaus (check this kick out!!)
Men who run twice a day and the women who love/put up with them
Jakob on Oly 1500- “Walk in the park if I don’t get injured or sick”
VALBY has graduated (w/ honors) from Florida, will she go to grad school??
Emma Coburn to miss Olympic Trials after breaking ankle in Suzhou