5/10-5/12/06

The following is the initial discussion in the VO2max Intervals thread that took place between ExPhysRunner and Denton. It was initiated by ExPhysRunner’s reply to the original poster.

ExPhysRunner - First, do not try to run every run as a PR.

I would suggest varying the distances/intensity from day to day. For instance I think a long run each week of 12 miles is a good thing for 10K training (up to 15 miles seems reasonable for a high end).

Most days the 5 miler should be done at a very easy pace. One day, go hard either by running the entire 5 miles at a little slower than 10K pace or breaking it up into segments or intervals.

I would not recommend running short intervals like 400s; to me 800s are about as short as one needs to go. (Others would say 600s or even 400s--different philosophies and some of it depends on how fast you are).

Training is about periodization. It is about stressing the system and regenerating and overcompensating. Training requires some variety in stressors as well so a variety of running intensity and distance is needed.

Some days a slow 5 miler is the optimal thing to do. It is a bad idea, IMHO, to try to run "hard" every day.

Denton – I would generally agree with you about the not doing 400's, but I have also found that sometimes trying to do anything longer than say 800's solo can sometimes lead to not meeting the required effort/stimulus (when in a group throw that concept out the window).

I found that when doing them with a group wasn't possible, I would do a shorter interval but also take shorter recoveries. For instance, rather than do repeat miles with 2 minute recoveries, I would do 800 meters, take 30 seconds recovery, do another 800m, then take a 2 minute set recovery break, and so on.

I know I always had some issues with Horwill when he used to say do 400s at 3km pace, but then again he would also have a miniscule recovery. When I tried it, I found I didn't have as much of an 'issue'. Another good concept is doing a fartlek style run of 3 minutes hard, then 2 minutes float......continue for 20-40mins depending on where you are in a cycle of training.

ExPhysRunner - To me it depends on the goals of the workout. Doing shorter intervals in this manner, I would say shorten the recovery time rather than lengthen it. This might be a good strategy for someone who cannot maintain the prescribed pace for a longer period of time.

You are correct that one's "attention span" can lag over longer distances, but to me that is something a person needs to develop. A race is not an interval session; it is a continuous hard effort so I think it is a good idea to learn to pace and to focus for extended periods of time.

You can short enough breaks that from a metabolic perspective your body does not even know you took a break. The half life of heart rate (HR) is about 30 seconds; the half life of O2 (oxygen) uptake is about 70 seconds. The latter is far more important, IMHO, since that drives HR, not the other way around. If you stop or slow down for a minute, to some extent the body will not even realize that you slowed down or stopped.

Perhaps I am just one of those folks that can run solo at a pretty good clip (relative to ability). Can I run faster in a group? Absolutely, but at the same time should I? Cycling is full of people who go out and ride with the big dogs and ride so hard they shoot training. Running is more solo for most of us so it happens less often, but even in those cases trying to run faster is not always the best prescription. Being controlled and running within the parameters is a far better training idea to me.

Denton - "You are correct that one's "attention span" can lag over longer distances, but to me that is something a person needs to develop. A race is not an interval session; it is a continuous hard effort so I think it is a good idea to learn to pace and to focus for extended periods of time."

That is easier said than done.......