in: MDeVoll; MDeVoll > 2008-04-15;
| # Posted 2008-04-18 04:36:05 | |
| fthfl stwrd rudy: | just curious - why are you aiming for 1:50's? (assuming you have 400m track =440 yards). Based on your stair climb performance, say a 6:45 equiv.mile, I would think you certainly could do mile race pace intervals of 1:41-1:42 no problem, maybe with a little bit more rest between?
Of course, its difficult to compare that stair climb, if anything, i'm thinking we can both run faster than our stair climb times would indicate. |
| # Posted 2008-04-18 05:18:27 | |
| MDeVoll: | I haven't done much of any speed training in a long time. I wanted to start cautiously.
Even if I could do the 6:45 equiv. mile, I wouldn't be able to keep that up for a 10K. Also, in past years, I've sidelined myself by trying to run to far or fast too soon. (Hip flexor injury, irritated toe joint, severe sinus infection which I'm blaming on grinding myself into the ground and never giving myself time to get better--over the last 10 years each one has completely sidelined me at one time for so long that I completely detrained.) As much as going fast, my goal is to stay injury free. I've spent the past year, since August really, building a base. From August through February, I worked on increasing and maintaining mileage. My "stair climb race" was really the end of my "hill training" period, and now I'm working on a moderate speed training phase. By this summer I'll be looking to extend weekly mileage and long run a little more and go through another cycle of lengthening, strengthening, and quickening. I've especially been wary of injuring my feet and ankles since lately I've had my ankle, and then my instep, get sore on me, but get better fast. After I do another week or two at 1:50 intervals, and as I get closer to my next "goal" race, UCity 10K, I may speed up the intervals by a few seconds. Didn't mean to go on so long. I haven't really laid out my grand plan in writing, and think I enjoyed having a chance to see it in front of me, and forgot I was answering a question! |
| # Posted 2008-04-18 07:51:41 | |
| Yukon King: | that's what AP is for!!
written analysis is usually more organized, plus now you know we are going to be watching your interval timingses, so that will hopefully motivate you even more...very interesting, MDV! |
| # Posted 2008-04-18 16:02:13 | |
| fthfl stwrd rudy: | Sounds like a good plan to start off easy if you haven't been running much or been doing any kind of speedwork before. For what its worth, the speed training series I've attended have always started with 800's, and I've been told that 1200's are the least risky for injury.
(The mile race pace is just a measuring standard for 400's, really doesn't have anything to do with what race you are doing speedwork for, 5k or marathon. May not be relevant in your case since you're just trying to ease into it) |
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