Cyclists with a "Running" Problem

[Stretch]

I don't have the legs for a A Batch. Marathon PB is 02:55. But going for 03:10.

 

i'm impressed dude. i will be super chuffed if i get a B batch..which i reckon I should get come Feb..well put it this way...I will be disappointed if I don't

 

A silver is achievable with a 3:10 marathon...#justsaying

[ScottCM]

So seems the topic of the day here is speed work, to that extent, let me ask you guys this. 

 

When you do speed work from a program, do you stick to those speeds or do you do it to your absolute fastest?

 

Eg: Sub 4 hour marathon plan say run 8 x 200m intervals @ pace of 4:50. do you run faster say @ 4:30 if you can and that way you can track if you are getting faster each week?

[Andrew Steer]

Some seriaas race snakes on this thread 

[Stretch]

So seems the topic of the day here is speed work, to that extent, let me ask you guys this. 

 

When you do speed work from a program, do you stick to those speeds or do you do it to your absolute fastest?

 

Eg: Sub 4 hour marathon plan say run 8 x 200m intervals @ pace of 4:50. do you run faster say @ 4:30 if you can and that way you can track if you are getting faster each week?

 

I may have the terminology wrong here..but speed work and intervals are two different beasts. Last year i did intervals but not speed work

 

my usual interval training was one was 2 x 800m laps at flatout then 1 lap recovery - four times

Speed work is like a Time trial - flatout for a specific distance under 10km  - you can use parkrun for a good speed work session

 

as ferret alluded to...every week put in a speed work session, plus a interval session plus a hill interval session...

 

I am going to focus only on speed work and some hill intervals before Jan..and then from Jan throw in intervals too

[Lexx]

I don't know about Ferret, my program is 1km intervals @4min rest 1min X6-8. I am always going for silver but those last 20km is always my downfall. Was so pissed I turned to cycling lol.

[ScottCM]

Thx stretch, show my lack of knowledge on the topic, but hey, i'm always willing to learn. 

[Hacc]

I don't know about Ferret, my program is 1km intervals @4min rest 1min X6-8. I am always going for silver but those last 20km is always my downfall. Was so pissed I turned to cycling lol.

http://tvrecappersanonymous.files.wordpress.com/2010/03/omg-face-3.jpg

[Jackes]

Some seriaas race snakes on this thread 

Yeah, I'm going to sit in the corner now.... 

Edited September 10, 2016 by Jackes

[SwissVan]

So seems the topic of the day here is speed work, to that extent, let me ask you guys this. 

 

When you do speed work from a program, do you stick to those speeds or do you do it to your absolute fastest?

 

Eg: Sub 4 hour marathon plan say run 8 x 200m intervals @ pace of 4:50. do you run faster say @ 4:30 if you can and that way you can track if you are getting faster each week?

 

I'm following a seemingly very conservative Polar marathon program that is individualized (kekeke that word) by polar every 4 weeks according to my downloaded running stats on the polar flow website.

 

Once a week its intervals of 5 minutes each in zone 4 and 5 (varies between 3 - 6 intervals) with 2 minutes at zone 3 in between each 5 minute interval. Top of zone 5 = my max HR so according to polar i can run them anywhere between 145 and 179 bpm.... in other words from fast to as fast as you can go for 5 minutes.... I tend to be conservative (some say lazy) so tend to stick to zone 4 with the occasional foray into the bottom of zone 5....

 

The worst are the long runs on Sundays... zone 2... max HR in zone 2 is 124.... and difficult to stay under

[Stretch]

 

 

The worst are the long runs on Sundays... zone 2... max HR in zone 2 is 124.... and difficult to stay under

There is absolutely no way I would be able to do that...I would go insane

[SwissVan]

There is absolutely no way I would be able to do that...I would go insane

 

Tell me about it... my wife now has to be told to slow down and wait for me because my watch is shouting at me...alarm sounds when i go out of the zone

 

I think i'm taking a big gamble following this program....

[ScottCM]

So we finally moved over the weekend and this morning was my first run in the new hood. Man this place is flat, a total of 24m elevation gain over 9km  . At first i felt good afterward to see the pace i was running while staying in zone 2 most of the way, till i saw how flat it really was. 

 

Anyway, race week for some of you, good luck and hope you reach your aspirations. 

[Lexx]

So we finally moved over the weekend and this morning was my first run in the new hood. Man this place is flat, a total of 24m elevation gain over 9km  . At first i felt good afterward to see the pace i was running while staying in zone 2 most of the way, till i saw how flat it really was. 

 

Anyway, race week for some of you, good luck and hope you reach your aspirations. 

I feel your pain.

[Stretch]

 till i saw how flat it really was. 

 

 

I feel your pain.

 

I wouldn't mind a bit of flatness once in a while..i live halfway up a hill...so at some point in your run you have some mean climbing to do!

 

good luck this weekend Seabee and Ferret...sub 4 and sub 2:45 respectively!

[Andrew Steer]

Tell me about it... my wife now has to be told to slow down and wait for me because my watch is shouting at me...alarm sounds when i go out of the zone

 

I think i'm taking a big gamble following this program....

 

A conservative, but well tested training program for Comrades is the one from Don Oliver - might be worth comparing. It's not heart rate based though as far as I could tell, but something sounds a little fishy with yours. His book is also really a good read before doing your first Comrades

[Andrew Steer]

Good luck to the Cape Town Marathon guys - I'm sure it's gonna be a pretty awesome day!