Eric had some good comments about the schedule I posted yesterday. This may be more appropriate;
Sunday – ass-dragging slow
Monday – ass-dragging slow
Tuesday – MP + 20ish (7:10)
Wednesday – MP + 40ish (7:30)
Thursday – ass-dragging slow
Friday – MP + 20ish (7:10)
Saturday – 2+ hours
I found out during today’s 8 mile run that “ass-dragging slow” means about 8:45 pace for me right now. There’s definitely a whole different “flavor” between 7:10 paced runs and 8:45 paced runs. At 7:10s there’s not a whole lot of “sitting back and enjoying the run” going on. I’m guessing that blog entries will be a lot different on those days too.
I think today’s quote of the day applies to cross-country Nationals too, which are right around the corner;
“The start of a World Cross Country event is like riding a horse in the middle of a buffalo stampede. It’s a thrill if you keep up but one slip and you’re nothing but hoof prints.” – Ed Eyestone
5 comments:
that's a good quote.
8:45 is a tempo run pace for me...
i guess its relative, eh?
its really about the effort, not the pace.
Your last year's "slow and easy" approach, if you followed it strictly, does sound like a blueprint for developing endurance; but then causes you to underdevelop the 'stamina base' that you'd need to achieve higher levels of speed and hill workouts later in your training season. Incorporating med/hard (albeit carefully & sparingly) does appear to be the way to go in base building. I'm looking forward to seeing how it works for you.
Also, these med/hard sessions seem to approach or resemble MLSS (maximal lactate steady state) training, or is that at a higher pace?
Happy running.
Massoman, yeah it's all relative. I'm sure there are guys running easy at 6:00 pace.
Getwell, I'm not sure what MLSS is. Is that like a tempo run?
I believe MLSS may be synonymous with anaerobic threshold or lactate threshold. The training associated with it would be to do your workouts just below it at a steady state and never cross above it to increase lactate, like running just under 10-k pace. I can't personally validate its effectiveness incorporating it early in base training because it's just something I read about in a case study. Seems more like something to be done closer to race season.
Getwell, 10K pace would be closer to 6:00 for me, so these runs are much slower.
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