Wheeler Farm Loops

Nice workout. You have to love the Onion.

My first source for news!

Or we could all just run around with loaded AR-15's.

My pace calculator doesn't do 3/4 miles, you should do 1200's next time so I can calculate the pace better.

It's definitely the most reliable.

8 meters longer than 1200m. Or, 0.00431965 nautical miles longer.

I'm going to start using nautical miles when I record my swims.

I'm pretty sure that is the correct unit for that activity

Solid workout Jake. 80 second recovery is short!

Are you running long tomorrow so you can get in on the easter egg hunt action sat? You better save some energy for that because kids are fast when there is candy involved. :-)

60 seconds would have been ideal but the loop is just a little too long for that. When I move these to the track I'll do them off 200m rest.

I'm running long tomorrow to make sure Kevin and Fritz don't go crazy on their last LR before Boston. And it looks like its going to be t-shirt skiing weather this weekend, so that's the priority the next couple days :-) I also dress up in a rabbit suit so its hard to get in quality miles wearing that thing.

I'm going to dress like Elmer Fudd!

If you were a dwarf, you'd be Sleepy. Nice workout, especially off the short recovery.

Interesting how the dwarf names are really all over the place -

http://goo.gl/T3YbF

I think the 1961 version has the best names. I'll be Rumpelbold.

I won't have any trouble going easy, but still got to get a few quality miles thrown in tomorrow.

Nice article. I commented, "First" on your blog not too long ago :) It's all about the economy and increasing the GDP.

Great workout too!

sloopy. eustace. axlerod. wtf!

There's a Fiddy on there too!

Actually, there is a Cornelius on the list. Explains why I'm such a dope.

3/4 mile reps.. That's an interesting distance I've never thought of. Nice workout!

You almost did a perfect session:) It was fortuitous that you couldn't get out of bed and only had time for 6x1,200m. Why? Well, here you go:

"In 1976, Fox and Matthews threw a spanner in the works of Hill’s deliberations on the 10km. They spoke in a new language of ‘energy pathways’ and chemical symbols. The late chief national coach, Geoff Dyson, and the late national long distance coach, Ron Holman, both felt training the ‘energy pathways’ would revolutionise training methods and result in unbelievable world records.

It is by no means confirmed that the recent spate of world records is due to training ‘the energy pathways’. Fox and Matthews stated that the 10km distance used the following energy pathways: 80 per cent aerobic, 15 per cent LA-02 work

Specimen sessions which use these pathways are:

•02 = 6 x 1200m with half the time of the repetition as rest, for example if the rep was done in 3:12, the recovery would be 96 seconds.

•LA-02 = 8x800 in sets of 2x800m. The recovery was the same time as the time of the rep. For example, if the rep was 2:08, the rest would be the same. After each set the rest would be double the rep time.

•ATP-PC-LA =16x400 in sets of 4x400m. The recovery was twice the time taken to run the rep. For example, if the 400ms were in 60 seconds the rest would be 120 seconds. After each set the rest was doubled. For example, four minutes in this case.

It is suggested that 02 sessions are done at 10km and 5km speeds. The LA-O2 work is done at 3km speed. And the ATP-PC-LA sessions are done at 1,500m speed." (FRANK HORWILL)

The takeaway: if you'd taken 1:52 rec, you would have done the perfect 10k workout - but you were doing the reps at LT so the shorter recovery was bang on. Because, as we all know, if you want to attack the LT system you need to have short recoveries.

Why do we need short recoveries in order to optimise our attacks on the LT system? This is a snippet of what I posted on Jason D's blog the other day:

"If you are trying to improve VO2max, vVO2max and/or LT, it’s imperative that you stick to short recoveries. Lengthening recoveries drives down average oxygen-consumption rates and mean levels of lactate production, this is counterproductive in terms of VO2max and lactate-threshold."

So, all in all, a perfect workout from a rather tall dwarf called, Rumpelbold:)

Note to self: get out more!

That's good info Bam.

Sounds like to really be the "perfect" session, I need to be running these in 3:12, though!

Give me 6-8 months and I'll let you know what 3:12's feel like:) Even I know that I'm deluding myself with this one:)

I could maybe do one rep at that pace!

Thats really interesting info about recoveries. Most of those mention the time as a percentage of the active rep. Does that time matter more than how fast you are jogging in the rep? I feel like I tend to jog a lot slower than training plans recommend, even though its the same "time" for recovery. And are there any benefits to a walk or stationary recovery?

Penny - that's a great question. As always, the answer is "it depends" :-)

I usually like to keep running during recoveries, even if its slow. For middle-distance oriented workouts, sometimes the recovery periods end up being walking/standing. It changes based on the goals of the workout and the energy system you are targeting.