When you have a system that’s working why not mess with it?
One day hard followed by two days easy has been working well for me lately. In fact it seems to be the gold standard for progressing my running. This training block I’ve decided to mess with that. I’m not sure if it’s impatience, the drive to get more out of myself, or simply a bad tendency to fit in more. Is it a mistake, or will it raise my fitness to the next level?
The Format That Works
- VO2max Intervals
- Long Run
- Hill Repeats
- Anaerobic Threshold (Continuous) 10km
- Anaerobic Tolerance: 12 x 300-100m, 1min recovery
- Long Run
- Anaerobic Threshold Intervals 4-6 x 2000m / 1000m float
In the new format, day 3 is not crazy hard. It would be better to think of this run as a medium effort. The continuous threshold run is still a solid effort. I’m hoping it doesn’t suck anything out of my legs for the following day. I often feel a bit quicker the day after some faster running, as long as it doesn’t leave my legs wasted. It may give me a little extra kick for the tolerance intervals.
The 300m tolerance intervals are meant to be at about 1500m race pace. That’s a speed I haven’t run at for a long time. That will leave me sore the next day.
Now I’ve I’ve added a little extra faster running and taken away an easy day. All before my long run. This is the day of truth. When training for ultra marathons you need to nail the long run. If this wrecks my long run it isn’t worth doing. On the other hand, if I can also hit my targets in the long run then I expect some big benefits.
First Time Through
The easy days were exactly as they should be…. easy.
The first key was the 10km at just under my anaerobic threshold. All on feel over an undulating course. The intensity felt right. I felt quite fast during the run. However, once I downloaded the data, turns out I was a lot slower than I felt or expected.
That dampened how good I was feeling about the run. Still I shouldn’t complain. It was only one aspect that wasn’t up to what I expected. I’ll be curious to see how the repeat of this run goes next week.
Next day I hit the athletics track. The goal was to run 12 x 300m at 1500m race pace with 1 rest in between. I got through 7 of them right on target. How good does it feel to run fast?
Repeat number 8 was where the concept of anaerobic tolerance explained itself. It hurt and it was slow. More important to keep the speed up here. The remaining 4 repeats were dropped down to 200m. I was just able to hold onto 1500m race pace in these.
Next day I was sore.
But the day after that… still sore.
Hmm, not so sure how the long run will go. I’ll give a go anyway. So out I went. At first I wondered how the 40km would unfold. Luckily I see found myself caught up in the act of running. I allowed myself to relax and resist holding back. My running felt good. Even easier than my last few long runs. I definitely had sore spots, but they weren’t a problem.
This feeling good got me to 36km faster than I have been in so long. The drop off over the final 4km was quite brutal. I still finished 5 minutes quicker than last week’s 40km. This became the first run I’ve done that gives me confidence I can hit my race goals this year. Better than the doubts I’ve taken out of most key runs.
Maybe it was a good to take my training and mess with it.
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Sometimes there’s a mismatch between how you feel, what you expect and the outcome. 🤯 This morning’s #run was 10km at just under anaerobic threshold. All on feel over an undulating course. The intensity felt right. I felt quite fast during the run. However, once I downloaded the data, turns out I was a lot slower than I felt or expected. 🐌 That dampened how good I was feeling about the run. Still I shouldn’t complain. It was only one aspect that wasn’t up to what I expected. 🏃🏼 ______________________________ #anaerobic #threshold #temporun #at #10km #runningalive #expectations #runbeforework #melbournerunners #keeptraining #buildthehouse #anaerobicthreshold #morningrun #runnerclick #running_highlight #runnerscommunity #runnerschat #pursuitwithpurpose
How do structure your training?