AM: 4.9 woke up late and couldnt get the full distance in but it worked out because i decided today would be my first workout so will easily make up the mileage
PM: 5x(2x200 with 200 recovery + 1x400 with 400 recovery) workout per daniels 5k-15k plan. The first 6 weeks is base, second 6 weeks is early quality which focuses on repetitions to increase economy and speed at faster than race pace. I did the workout harder than daniels would suggest. He recommends all rep pace work to be the same pace (about mile pace). But 200s at mile pace seems too easy. So I hit 33.? for all but 2 of the 200's which I hit 34.? for. And the 400's unfortunately followed too closely at 74, 72.0! ouch, 73, 74, 72 (last one I cruised the first 300 and then sprinted the hell out of the final straightaway). I feel good. Nothing fell off. Nothing is hurting more than the muscle fatigue that should be there. The recoveries were ample so I don't think it says much about my fitness but it was a quality workout and Im not hurt so I say that is a success.
Weight: 158.00
Calories: 0.00
Comments
From big legs on Mon, Jun 07, 2010 at 20:37:31 from 173.2.120.87
glad you seem to be heeling. way to start workouts!
From Henry on Tue, Jun 08, 2010 at 15:00:24 from 99.141.74.126
nice, interesting plan, curious to see how it ends up. i wouldn't have guessed the first workout would be 200s and 400s lol. good you're feeling good though. does "again to carthage" have the same main character? just wondering. i might check it out lol
From wheaton on Tue, Jun 08, 2010 at 16:46:46 from 68.1.178.103
Yes. Again to Carthage is about Cassidy several (like 6+) years after his olympic mile. He has not been training seriously but has continued to run regularly. He is a lawyer and he decides to drop everything and make a bid for the olympic marathon. Basically he disappears to train in isolation for 3 years this time lol. But there are funny parts and good parts about running so its definitely worth it.
The workout makes sense because the training plan is periodized into 4 parts -- base, early quality, quality, and final quality. What each of those means is different depending on your event but basically early quality is to improve economy and prepare you for the strenuous 3rd phase. The people with the best economy at any distance beyond the mile are in fact, milers. So it makes sense to do some training like that. There are also some vo2max and threshold workouts but they arent the focus. Then in the 3rd phase it focuses on vo2max and threshold with only some speed workouts. And in the final phase it balances race specific training (half mary pace for 6 miles or 4x2miles) with vo2max, threshold, speed, and races with some tapering for the final most important race.
From Henry on Tue, Jun 08, 2010 at 17:00:09 from 128.148.216.124
aha! i kept expecting that in Once a Runner since i remember you describing that last year. i'll definitely check it out.
running training is pretty interesting lol, you can have completely reverse theories that both make sense (and that probably both get results). i'm referring to how i've learned more of a 3-stage process that goes base strength speed, where strength is like mile repeats and hills, and it gets you ready for the shorter but more intense and (i guess) more economy-focused speed workouts, which are done sort of right before tapering
From wheaton on Tue, Jun 08, 2010 at 17:07:14 from 68.1.178.103
That is a classic type of training. And it makes sense for middle distance to 5k where the speed is your race specific work. But then the speed would have very little recovery where the point is to get used to race pace and develop lactic acid resistance. This early speed is meant to have a lot of recovery and the point is to develop good running mechanics at decent paces. Still the middle part is strength in that phase 3 is where you will be doing mostly vo2max work and threshold stuff.
From wheaton on Tue, Jun 08, 2010 at 17:11:02 from 68.1.178.103
But its true. Basically if you are doing easy/hard/easy/hard or as I prefer to call it stress, recover, stress, recover you will see results. And in all of the 3 phases with workouts that daniels has he includes speed, vo2max, and threshold workouts but he switches up the focus in each phase.
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