SWBKRUN fast, furious, and closed (Page 103)

why do you hate "mixing in some z1-z3?"  

yeah... fink, allen, endurance nation, etc... all have a bunch of z1 work and tons of z2 work in their longer programs.  

cool thanks.  i read that one today after your post.  i had a coach that used friel's stuff.  awesome guy, he's here on bt (evondo).  missed kona by a few minutes recently.  lots of amazing athletes... i wasn't one of em'!  HA!

Kim--are you doing full runs in Z1 or 10-15' that way sprinkled with other efforts?  I don't really see the benefit of Z1 running.  I never use it in a race.  For me, it is used as recovery within a workout, but never the sole workout.

Ha!! It is!! I'd hate it, but it is!!

tony.  quit creating new accounts to post things like  this.   we know its you man.  just stop trying to get a rise out of us.  immature!

ha.

HA HA, awesome timing.

It does go to show you that different things work for different people.  I maybe do 1 Z1 focused workout a week and that's a 45 minute spin on the trainer that is for recovery, everything else is Z1-3 or really focused on 3-4 with some 5 bursts thrown in. 

Hilarious!

I've concentrated on Z1/2 for running for a few years, partly because it's meant to be a good thing, partly because I'm lazy, and partly to avoid injuries.

This year I've been using pace as a guide more; I got the suggested paces from the McMillan running calculator (http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm). I've found that I'm pushing myself a bit harder on the long runs using these pace guides but once I'm in my rhythm my HR stays low and I feel comfortable. I've definitely noticed that I'm more comfortable running a bit faster now.

My long run pace is a bit quicker but my tempo pace is probably a bit slower according to the guide. I think before I was taking it a bit too easy on the long runs and too hard on the tempo runs...???

ha!

good luck racing peeps!  i've got an olympic on saturday.  just racing for fun although i plan on taking the most aggressive start and line on the swim.  i think i've been losing to much time sitting too far outside   hopefully meeting up with chris (jeepguy). should be warm and humid.  no westsuit.  fun!

None for me this weekend, I might be racing a training crit tonight, which should be fun in 100 degree weather.

$1000.  not sure if thats funny or not. 

Cool video someone posted over on ST.  Music is cheezy but check out around 3:45.  It's from the 70.3 in Hawaii last weekend. (actually it's from last year but still cool to watch)

 http://www.youtube.com/watch?v=6iXauSx4Lq0

kt65 - 2011-06-07 11:36 PM

SSMinnow - 2011-06-07 5:48 PM

kt65 - 2011-06-07 6:34 PM

dalessit - 2011-06-07 6:51 AM

I guess I should clarify since I re-read my post and it contradicts itself.

Not saying every workout must be a Z4-5a type workout where you go all out with everything you have.  You need some mix of Z1-Z3 workouts and maybe when the heat is up you need to stick more in the lower end of the zones, but I just don't see how workouts where your HR never gets out of Z1 are good for more than recovery.

I'm going to respectfully disagree.  I have been doing tons of Z1 running...even when marathon training...and I believe it is partially for recovery, but also to build up run durability and endurance.  I think it is in my plan because we can achieve that without needing any recovery at all.  I hope that makes sense.  It's the way it was explained to me, and I love my 45min-1hr easy runs.  Love them and look forward to them!

But, to each their own, just giving a different viewpoint.

Kim--are you doing full runs in Z1 or 10-15' that way sprinkled with other efforts?  I don't really see the benefit of Z1 running.  I never use it in a race.  For me, it is used as recovery within a workout, but never the sole workout.

Suzy, some full runs in Z1/2 but these are my Ripley runs so I let her dictate pace, which tends to be Z1...but you are correct, some Z1 warm ups and cool downs...maybe I should clarify and say Z1/2. But I think what Sam said hits the nail on the head...it's somewhat dependent on where you are in training. That said, I am kind of a slacker, so I always argue for easier

Good points, my focus is on Oly's this year so mostly just trying to go faster

whatever...

Where did you get that?  I was poking around this morning but couldn't find it.

Not funny - not funny at all.  What is less funny is that it will sell out - quickly.

I have a 10K on Sat morning.  Totally flat course.  Looking to really push my pace.  I have traditionally been a steady state runner, but I have been trying to increase my pace.  I dropped my 5K pace by about 1 min per mile over the past year -- by a combination of increasing my fitness and increasing my willingness to push through the pain. 

Hoping to try to do the same for my 10K pace.  We will see.

Good luck to the other racers.

here.   agree.  its not funny.   i'd go to the new race in montreal long before i'd go there.  and not just because of the price. 

my focus is on IM this year so mostly just trying to go slower. 

update:  IT WORKED!!!!