Indeed... it was quite confidence boosting! Just need to work on maintaining it for longer now

I know you were only jestin, but I was genuinely suprised that the session suggested such long rests when I first saw it, and felt the need to find out why

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

That's a really impressive session. Very good pacing, and as you say that's the main thing rather than the rest periods. And to be honest, your rest periods were still shorter than time spent at pace, which is what you're supposed to aim for.

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Running Goals for 2010
1. Sub 5 minute mile(Done in 04:53)
2. Sub 17 5k (Done in 16:57)
4. Sub 1:20 half marathon
4. Sub 36 10k

Have you ever tried spikes on the track Rich? The grip is a huge difference, especially when it's icy.

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Sub 45 minute 10k challenge from Marcus, accepted Race day TBC
All pressure is self-inflicted. It's what you make of it or how you let it rub off on you. Sebastian Coe
http://paceendurance.blogspot.com/

I've tried using my XC spikes (with shorter spikes obviously) on the track, and didn't like them at all - perhaps some middle distance spikes would be worth a try!

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

Rich,

I need advice, I've got a 10mile XC race on sunday, I'm trying to convince myself the race doesn't matter, the ultimate goal is VLM so my training should be focused on that, BUT I want to run as well as possible and am wondering what sort of rest you would suggest, shall I just train today and friday then have saturday off? Or should i have a little more rest?

Stu

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VLM 2011 Grant - Sub 2hr28min
“there are those that break and bend, I’m the other kind”

*Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts.*

Tough call isn't it! Of course VLM is priority, but then if you're racing, then you want to race to the best of your ability.

For what it's worth, this weekend I have a 10km XC on Saturday which I'll run hard, I plan to run 10k easy across the fields tomorrow and then a long SLOW run on Sunday (circa 16mi, but may extend it to 20mi if I feel up to it).

Next weekend I have a very tough 10km XC race on the Saturday, which I want to race as hard as possible, so mindful of VLM I'll be training as normal until the day before the race, which I'll take as a rest day, and I'll take the day following the race as a rest day too. Normally I'd ease off training in the week leading up to the race, but in this instance I plan to carry on training normally as much as possible - and I think this is a reasonable trade off.

I don't think there's a right/wrong answer though - If you decided to take a bit more rest, it wouldn't be a bad thing since training has been so intense lately.

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

it is more normal to do the long reps at the start and at the end.

e.g. for your session (2 x 1 mile, 4x400m, 2 x 1 mile).

you see it is quite easy to do a few fast laps at the end and it isnt really as helpful.

having the fast laps in the middle and then pushing yourself at the end to ensure that your last to miles were the same speed as the first tends to be more effective so it's what we generally do on the track.

HTH

the alternative is to do the 400m fast within the mile laps.

e.g. it's 4 x 1 mile with a flying last lap (e.g 3x400 at 10k pace, 1x400 at 3k pace) .

perhaps as you are training for a marathon you may do more repeats but it should work as well.

Good session, Richard. Bit fast that first one but you held it together

The session was devised by the american coach Jack Daniels (taken from his 'Elite' Marathon Training plan in his Running Formula book), I just followed the session as he intended.

To the best of my understanding the 400m reps aren't about pushing any of the energy systems, merely about moving quickly with good form to promote running efficiency (I suspect otherwise the rests wouldn't be quite so leniant). And that to do them earlier may cause premature fatigue and prevent the mile reps being completed at target pace (which is more important, as the pace is specifically targeting VO2MAX), if the 400m reps meant I was only able to complete the 1mi intervals at >=5:20/mi due to tired legs, the VO2MAX wouldn't be worked as hard, and therefore lose some of the training benefit. That's just me thinking out loud though.

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

That makes a lot of sense, Richard.
Work hard and get the good effect from the mile repeats. Then go faster and hold your form. Very well devised.

fair point. it is easy to overcome that. you just need a long recovery between the first set of mile laps and the 400m reps. you also need another long recovery between the 400m reps and the second set of mile laps. it shouldnt make too much difference though, it is all variations of the same session.

Well.... I was going to post about what a great session I'd had this evening (14mi including 10mi at 5:59/mi, feeling relatively comfortable) But then I spy that Mr Leaney has completed a similar session, but with 3.1mi more fast paced running, and a few secs per mile faster too

Anyways, I'm happy with progress - big improvement from when I ran the same session 3 weeks ago (6secs/mi faster, lower heart rate, and it generally felt easier).

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www.richardsimkiss.co.uk
'The minimum requirement to achieve something is to believe that it's possible'

Its good too hear that you had a good training session Rich! Its good to read about the progress you and Stu are making at the moment. Keep up the good work, gents!

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Challenge - sub-57:00 Strathaven 10km, thanks to Suggsy

awesome guys which I was in my 20s again and could be starting on this journey to the VLM a little younger than I am now. Some good running well done guys..............

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The road to success is dotted with many tempting parking places.
www.justgiving.com/mark-street