Run Run Away

Question:

@twister.nyc.rr.com: – Hide quoted text — Show quoted text – Regardless of marathon or 10K I really like (someone is probably gonna I used to do 2×2miles at 6:0n pace with an 800 break between. Then when I felt particularly masochistic a small ladder – 2×400, 2×800, a mile and back down. A 200 break for the 400’s and 400 break for all the others. The danger I find in the shorter time is that people tend to start out way too fast. And frankly they are too easy to gut out. For marathons I liked to do miles. For longer races longer intervals. I was and still am Benji Durdan fan. My eventual training plan was a collage of Durdan, Galloway, Glover and probably a passing grouse.

I find that running at LT pace to be the most enjoyable pace. This seems to release the highest dosage of whatever hormone it is that makes the "runner’s high." Maybe that’s why I don’t like racing anything shorter than 10K. Even 10Ks are a little too painful for me. Most of the races around here are 5Ks. Maybe 95% of the local races are 5Ks. If I find a 10-miler, it’s usually a few hundred miles away. Phil M. — "Pain is temporary: the success it brings can be everlasting." -fortune cookie

Response:

Stop whining.  I don’t want to be a troll anymore, but you don’t hear me

Response:

– Hide quoted text — Show quoted text – Once again I will preach that improving your pace at lactate threshold is the key since that is the single best predictor for endurance performance. Regardless of marathon or 10K I really like (someone is probably gonna scream): Not unless you try to make me do that workout (-; Seriously, this looks like a pretty demanding workout — it’s basically a broken 10k race (or a little bit longer or shorter depending on speed). How would you fit this into a weeks training ? I typically do 3 speed workouts in harder weeks of training, the LT work is the easiest of the 3. But the above workout would probably be your primary speed workout for the week, right ?

    You are a demon with 3 speed workouts a week.  Even in my fit, sub 36 min 10K days, I never remember doing 3 speed sessions a week (perhaps why I petered out in the 35:xx range).      Depending on the mesocycle one is in, the above workout would be the primary workout, yes. – Hide quoted text — Show quoted text – An alternative that I like less is something like 8×5min at 10K pace with 1 or 2 min recovery between.  The danger I find in the shorter time is that people tend to start out way too fast. This is a potential problem with any LT work though. More than any other training, LT work requires some discipline to use the proper pace. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

Once again I will preach that improving your pace at lactate threshold is the key since that is the single best predictor for endurance performance. Regardless of marathon or 10K I really like (someone is probably gonna scream):  

Not unless you try to make me do that workout (-;

Seriously, this looks like a pretty demanding workout — it’s basically a broken 10k race (or a little bit longer or shorter depending on speed). How would you fit this into a weeks training ? I typically do 3 speed workouts in harder weeks of training, the LT work is the easiest of the 3. But the above workout would probably be your primary speed workout for the week, right ? An alternative that I like less is something like 8×5min at 10K pace with 1 or 2 min recovery between.  The danger I find in the shorter time is that people tend to start out way too fast.

This is a potential problem with any LT work though. More than any other training, LT work requires some discipline to use the proper pace. Cheers, — Donovan Rebbechi http://pegasus.rutgers.edu/~elflord/

Response:

As I expressed on my previous thread, the best I can do in the marathon is 3:38. For my 10K, my PR from about a year ago, is 38:26.

Well, that’s all I need to hear to write you off.  Folks who run 10k at 6:11 pace aren’t "stuck" at 8:19 pace for the marathon.  Go away.

Response:

As I expressed on my previous thread, the best I can do in the marathon is 3:38. For my 10K, my PR from about a year ago, is 38:26. I train alot. About 40-50 mpw, sometimes 60 when a marathon is coming up. But with my 10K pace of about 6:12, I’m just jogging.

I may have come in late on this. Are you serious or busting mecelfraud with the 6:12 being a jog? Anyway, if you can do a 10K in 38:26 and the best you can do for a marathon is 3:38 suggests your marathon training schedule is out to lunch. — Doug Freese "Caveat Lector"

Response:

I may have come in late on this. Are you serious or busting mecelfraud with

the 6:12 being a jog? Got to be busting Macelfraud’s hump.  Read what else this guy has posted: (1)  "I believe that ‘Improving your time is the whole purpose in the entire world of why I run.’" (2)  "what is the fastest way I can aggressively loose weight safely?  I’ll try anything. Hot steam baths. Cellophane. Purging. Whatever. I need to do it fast so I can start running again." (3)  "I find I’m up to 40 seconds faster on the mile when I have had a productive bowel movement (BM) 1 to 2 hours before. This is a top secret among elites. All the ones I’ve spoken too always take "measures" before a race to make sure they unload, if you know what I mean." Indeed, it wouldn’t take much to convince me that "Grandepatzer" IS Macelfraud.

Response:

If you’re that unhappy with your times I’d suggest suicide.  I’ve got Dr Kervorkian’s number someplace if you need a little push.

Response:

@twister.nyc.rr.com: – Hide quoted text — Show quoted text – As I expressed on my previous thread, the best I can do in the marathon is 3:38. For my 10K, my PR from about a year ago, is 38:26. I train alot. About 40-50 mpw, sometimes 60 when a marathon is coming up. But with my 10K pace of about 6:12, I’m just jogging. I may have come in late on this. Are you serious or busting mecelfraud with the 6:12 being a jog? Anyway, if you can do a 10K in 38:26 and the best you can do for a marathon is 3:38 suggests your marathon training schedule is out to lunch.

In many countries outside the USA, running = jogging.  I have been to the UK and Europe many times on business, and I hate it when the people there call me a "jogger".  Hello, I am a runner.

Response:

As I expressed on my previous thread, the best I can do in the marathon is 3:38. For my 10K, my PR from about a year ago, is 38:26. I train alot. About 40-50 mpw, sometimes 60 when a marathon is coming up. But with my 10K pace of about 6:12, I’m just jogging. I’ve tried 20×400 workouts, 10×800, 5×1 mile, you name it. I can’t get any faster. This is really frustrating because I believe that "Improving your time is the whole purpose in the entire world of why I run." What’s my problem? How do I stop jogging and for once start really running?

I would say that you stopped being a jogger a long time ago. You 10K time indicates that you should be capable of running a marathon faster than that.  However, the marathon is unforgiving and so much more can happen to destroy a marathon performance. Make sure you are getting in the long runs for the marathon if that is what you are wanting to do.  I like for people to get in at least 3 18-20 milers. More if you can take it. Once again I will preach that improving your pace at lactate threshold is the key since that is the single best predictor for endurance performance. Regardless of marathon or 10K I really like (someone is probably gonna 30 to 60 min continuous effort at the pace you could maintain for one hour. An alternative that I like less is something like 8×5min at 10K pace with 1 or 2 min recovery between.  The danger I find in the shorter time is that people tend to start out way too fast.

Response:

Regardless of marathon or 10K I really like (someone is probably gonna

I used to do 2×2miles at 6:0n pace with an 800 break between. Then when I felt particularly masochistic a small ladder – 2×400, 2×800, a mile and back down. A 200 break for the 400’s and 400 break for all the others. The danger I find in the shorter time is that people tend to start out way too fast.

And frankly they are too easy to gut out. For marathons I liked to do miles. For longer races longer intervals. I was and still am Benji Durdan fan. My eventual training plan was a collage of Durdan, Galloway, Glover and probably a passing grouse. — Doug Freese "Caveat Lector"

Response:

As I expressed on my previous thread, the best I can do in the marathon is 3:38. For my 10K, my PR from about a year ago, is 38:26. I train alot. About 40-50 mpw, sometimes 60 when a marathon is coming up. But with my 10K pace of about 6:12, I’m just jogging. I’ve tried 20×400 workouts, 10×800, 5×1 mile, you name it. I can’t get any faster. This is really frustrating because I believe that "Improving your time is the whole purpose in the entire world of why I run." What’s my problem? How do I stop jogging and for once start really running?

Response: