September Running Challenge! (Page 7)

You will know when you read JD 

Short answer, they are tempo or intervals designed to increase VO2MAX, economy/mechanics etc. Even shorter answer, speed/intensity

And Peak training for what? I'd usually only do 1 of these while marathon training, but definitely 2 for 5K-10K if I ever exclusively trained for that.

I'd like to try for 2 consistently this cycle but it will just depend on how I feel.

Well, I guess the peak training question brings up another question.  I guess I was just assuming that you marathon train--based on what I know of your long-term goals--but do these other races alter your training plans significantly? 

I want to ask what a "cycle" is,  but I'm guessing JD is my man for that too...;)

Absolutely. 

A cycle is a training cycle. As in, a set period of training for a specific race. That's not just JD, that is nearly any philosophy.

Example: The Boston Marathon in on Monday, April 24. I'll probably do something like an 18-20 week cycle. So I will work backwards from that date to find out when the cycle starts. 

Oh, I should note ... cycles aren't based around anything other than "A" races. All those random things that pop up are either just for fun or testing fitness or whatever.

I've been kind of d*cking around this year, so it's not a great example but 2014 will be a tentative good example.

I will do a marathon cycle in the winter/spring take some time off

Do a full summer on the track, capped by a 10K or Half, take some time off  

Cross Country in the Fall etc

But I would like to state, I am a newbie to all of this. I'm also not as gifted with words as some most and am not always the best at explaining things. 

Oh I think you do quite well.  You've helped me a lot.

Woman, your explanations are great. 

In case this isn't blindingly obivous at this point, I have never ever read one of these training books.  Not a running one, not a cycling one, swimming, tri, badmiton, nada.  I have never followed a plan for preparation for any race ever. I mean, I've heard of "cycles" and "periods" and whatnot but I didn't know if they were a specific period of time or what the deal was.

I guess I gimped along through years of running by just running a lot.  I did some speed work too, but that was just cause I missed sprinting and like the track. 

This fall I'm gonna try to educate myself this fall.  Thanks for all of the question answering.

You too, Matt!

Matt, is this in a marathon build?

Also, just out of pure curiosity, what is your athletic history?

and maybe this is going too far, so you don't have to answer, but what are your goals?

Long post, but at least Switch knows my explanations can be wordy.

Matt, is this in a marathon build?

It's part of my marathon plan, yes.  Matt Fitzgerald starts me off with two sessions that go like this for now:

One is a structured Fartlek:

WU: Run 10 minutes @ Pace Zone 2 (Low Aerobic)

MS: 8 x 30 seconds @ Pace Zone 8 (VO2max) w/ 3:00 recoveries @ Pace Zone 3 (Moderate Aerobic)

CD: Run 10 minutes @ Pace Zone 2

 The other is just a normal one with strides like I listed earlier:

WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)

MS: Run 15 minutes @ Pace Zone 3 (Moderate Aerobic)

CD: Run 5 minutes @ Pace Zone 2

Run 6 x 30 seconds @ Pace Zone 10 (Speed) w/ 1-minute recoveries @ Pace Zone 2

 Eventually both the Fartlek and the Strides get replaced by a workout like this:

WU: 10 minutes @ Pace Zone 2 (Low Aerobic)

MS: 9 x 1 minute @ Pace Zone 8 (VO2max) w/ 1-minute recoveries @ Pace Zone 2

CD: 10 minutes @ pace zone 2

Eventually a 3rd day in my week becomes either a tempo run day or a "cruise interval day", which is basically a broken tempo run.

I liked the plan, because it feels really similar to my approach to making my 10k faster, just with more running.

Also, just out of pure curiosity, what is your athletic history?

I played football and ran track in high school. In track I ran mile, 400, and mile relay. My best mile was a 4:50, but I could run a 50 second quarter. I could have probably been faster in the mile if my coach (who was my football coach) knew more about running. Got out of shape while in engineering school, and now I'm in my 4th season in this sport.

and maybe this is going too far, so you don't have to answer, but what are your goals?

My first goal upon entering this sport was simply to get in shape. However I had a competitive drive awaken as I improved that I hadn't felt since running track in high school. My goal now is to become as fast and competitive as I can. How far that takes me is inconsequential to this point. Locally I'm pretty solid in my area, but I have room to improve. Next year Nationals may be on my radar, as I've qualified for it the past two years, but I've never felt like I was fast enough to give it a shot.

For the duration of my current training regimen, I'm using this marathon training to strengthen my run. My run is fine at the age group level, but if I want to overall podium more often, I need to step it up.

Edit:

Here's my Strava, if you want more details of how the above plan looks in practice:

http://www.strava.com/athletes/320678

AWESOME Matt :)  Thanks for that.

So there are two speeds above VO2 Max?

I'm not entirely sure I could keep track of 10 zones...

lol amen.

I like doing a simple VDOT calc and getting paces if I need em. Boom, done.

Actually the pace zone index that training peaks uses is very similar.

http://home.trainingpeaks.com/articles/running/using-pace-zone-index.aspx

4 miles on the dreaded tread mill this afternoon. Fall can't get here soon enough.

Purpose: 2 miles to warm up and shake out from the 6.5 miles the day before yesterday, focusing on keeping my feet under my body and holding a relaxed upper body.

Next two miles I got progressively faster until I did 30 seconds at just under 8 m/m. I concentrated on holding that relaxed form while increasing my cadence and stride, without over striding. Whew. A lot to think about.

I'm thinking of getting JD on kindle and reading it this weekend. I am intrigued.

Jeez o pete. Nice run Salty!

13 miles.  Purpose: a bit longer, a bit slower.  Build endurance.