General Discussion Triathlon Talk » Experiment... Rss Feed  
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2012-11-26 4:59 PM

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Subject: Experiment...

I've been running. 

Base building mostly, doing 25-35 miles per week at a relatively low heart rate for 7 weeks or so.  For me, this means 8-8:30 miles. 

I'm training for a HIM race (Oct 2013) where I would like to hold 7:20 of the bike for the whole run. 

I'm on a business trip this week and I have no chance for my ~10 mile runs in the forest which I have made a nice lunch time getaway...Undecided 

However, I have had the itch lately to go fast...Tongue out

While I'm out of town, I'm toying with the idea of doing 3, fast, 4 mile runs this week since I'm short on time.  I'm thinking something like:

Mile 1: 8:00

Mile 2: 6:30

Mile 3: 6:30

Mile 4: 8:30

Then i would add a slow, long run (10 miles) on sunday.  If I do this 3 times, and then go back to a few more weeks of "slower" longer runs, am I going to hurt my body or my goals??

Will I actually be helping myself??



2012-11-26 5:22 PM
in reply to: #4510813

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Subject: RE: Experiment...

Just my opinion (take it with a grain of salt because I know next to nothing about your running form, your style, history, training habits, etc etc etc) but that's not a very conducive plan.

 

I think you would be better off doing six a week runs with far less intensity with a long run on the weekend and a workout day during the week (depending on your schedule).

Doing 4 miles 3 times a week and then a long run on the weekends is not going to increase your speed for a HIM imo.  That said , we all respond in different ways and - assuming all other things are equal - the more you run the faster you get.  

But doing tempo runs 3 times a week is a recipe for disaster imho.

2012-11-26 5:24 PM
in reply to: #4510813

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Subject: RE: Experiment...
Fireball Small - 2012-11-26 5:59 PM

 

Will I actually be helping myself??

 

Not likely.

Honestly, you'll probably just succeed in beating up your legs and forcing yourself to miss a few days.

That said, what sort of pace can you do a HM at currently?

Working in some tempo runs may not be a bad idea.... do an easy 2 mile warm up, then 4 miles at goal pace, then an easy 2 mile cool down (or 2, 5, 3 to make it 10 miles).... but you don't want to do a whole week of those. You want to give yourself a few days after a hard day before you do another.

 

 

 



Edited by cgregg 2012-11-26 5:26 PM
2012-11-27 1:15 AM
in reply to: #4510813

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Subject: RE: Experiment...

To be clear, I'm only thinking to do this for one week, and then go back to 5 or 6 slower runs per week.

The last race I ran was 7.2 miles and I averaged 7:03/mile.

I'm confident that I could hit 7:20 for a HM today.

If prevailing wisdom is that I should just go easy this week with less mileage than usual, then that's what I'll do.  I just thought a week of some harder work might get me some benefits.

2012-11-27 1:31 AM
in reply to: #4510813

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Subject: RE: Experiment...
1 week alone won't provide much benefit and has a (small) chance of setbacks.

But carefully planned repeated efforts at specific intensities will most likley have a big boost to your fitness.

I'd look into adding one 5k or 10k paced run interval set to your weekly training, substituting a medium length run for the interval run.

E.g. 6-8 x 800 @ 10k pace with 400 jog recovery, add 2 intervals a week up to 10 or 12k, cutting back each 3rd or 4th week. Plan this out and work it into a 4-8 week block.

That will almost definitely help you get faster for a Half.

Lots of ways to skin a cat, but if you'r egoing to add a harder run this week, I'd make it only one harder run and just be happy to come into next week without losing a step.

Or play it safe and make it a rest week.
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