Know exactly how you feel - have done the 'alternate workout' many times, once very recently as a matter of fact. That said, I was looking forward to your take on over-distance stuff, since I haven't seen that type of workout on your training log often (if ever, maybe I haven't been looking carefully enough?) and I was curious to see if you found it beneficial. (the workout you did obviously has endurance benefit as well, but in balance do you think it works out to the same thing?) You made the right call, you've got a winning formula and races coming up shortly. Maybe reprise the workout in a future edition of APSTC!
Rudy, thanks. You are right! There is certainly value for me doing over-distance stuff and back in the 2010-2014 time frame I did a lot more than I do now. The wheels kinda fell off for me with the health issues and a refocus on shorter faster racing. thanks to you and Tom N, I was motivated to do something and will definitely come back to this workout.
As I look back at Wednesday night's strength session, a lot of strenuous leg work took its toll.
The 1200s were the hardest workout I've done in a very long time (and I did go over various chicken-out scenarios on my way to the track). The danger in it, for me at least, is that it's hard to talk myself into doing it the next time when the memory is still raw. I usually do speed work once a week at most, partially for that reason, but also because I'm more focused on middle distance targets than you guys. I'll never be competitive at anything under 2 miles. (I used to think I'd never be competitive at any distance, but turning 60 seems to have changed things for the better.)
Tom, good points. On balance I would agree with speed work once a week as one of a "Quality" workout set. The AP VTC seemed like a good "one off" opportunity to try a variety of speed sessions- but not able to be repeated on a regular basis.
Interesting how the aging war against attrition plays into our perceptions. Stay healthy and speedy at whatever distance :-)
Good to listen to your body....sometimes I find at 58 that my body is "up for it" less often than I would like.....I do modify if I just cant stomach the speed I am supposed to do. I have a general plan, and then design the specific workout that day based on my plan factoring how my body is feeling...
.....I am back doing more over distance at this moment than years past to try and get some run speed back after meniscus surgery in December.....sometime I am bordering on "appalled" by the pace I run to make sure it feels "easy" but I have noticed its starting to come back a bit. I am being methodical and plan-ful (and I really enjoy this part of it) to prep for a 10 mile race coming up. Sometimes I have to laugh that anyone running the pace I am running is "serious" about their workouts....but I am....the pace I run requires a sense of humor.....
good to hear everyone's "veteran" perspective....lets keep at it!. Onward!
Great perspective Steve. Success and power to you!
Tom, it was interesting that your 1200 times were so close to mine. I strongly suspect that you WOULD be competitive at 2 miles or under, if you did more speedwork. (Its an acquired taste, I know.) Right now I am in the equivalent of Phase III of J.D.'s training plan for 1,500 to 2 mile, and there are two 'speedwork' sessions per week, sometimes 3. (and Phase II for the 5k to 15k has 2 a week also)
Hmm- I noticed that too!
Re JD: suspect I am in the early season stage II ramp at least for 800m racing. I might be wise to step back and reassess my own program, in case I am misreading this.
So currently transitioning into phase 3, guided by target 800 time, and will aim for 3 Q sessions per week, of which only 2 are speed sessions, in the ramp up to summer comps. BTW it would be great if JD provided more direct guidance for the age extremes, i.e. HS and super masters, although it is possible to infer volume and intensity from the various charts.
yes, I think the assumption is HS and SPR masters are going to be doing the 30 or 45 mile/week charts, and the higher mileage reserved for those in between and super ambitious others. EDIT Interestingly, the workouts for the different mileage per week are the same except for an extra rep or two in some of the Q sessions. In other words, what works for a sapling works for a 400' sequoia. Not sure I agree with that.
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