Back to the track tonight. After a longish 6.4km warm-up, it was time to knock out 20 x 200s with 30 seconds recovery.
I quite like these short sharp sessions. I haven't done anything like this in years. The going got a bit tough in the second half of the set, but I was always in control and could have done a few more. Times were as follows:
33/34/34/33/34/33/34/33/33/32/33/32/32/31/32/32/32/32/32/32
Average of just under 33 seconds so happy with that.
I finished up with a 6.4km warm-down. All up 16.8km for the day.
13 comments:
was it 20 x 200
Yes, corrected now!
Hey matt,
I have been reading over your older posts especially the ones about your long runs before Dublin. Another question for you - I noticed on one session you broke the long run into 3 sections 1. slow (relatively speaking!) 2. quicker 3. marathon pace. I tend to do my long runs about 1 min slower than planned marathon pace throught the entire run with very little variation. Not sure I am getting much benefit from this approach and was wondering what approach to your lomg run that you found most beneficial. Thanks Ronoc
Ronoc, over the years I've been a big believer that you have to do a portion of your long runs at marathon pace. This is simply to get your body used to running at that pace. If all your runs are easy, then come race day when you are running quicker than your long run pace, your body will hold up for a while, but come a point, your pace will start flagging. It's your body's was of saying "forget it, I'm not used to this".
So I've tried to incorporate MP in my long runs. The accelerator session you refer to was a good (tough) one. Another one is to run easy for say 1hr 45, then try and lift the pace to MP for 30 mins. Then finish easy. You can make the portion of MP longer as you get further into your training program. I guess you are trying to simulate the closing stages of the marathon with this type of session when the legs are getting tired. I hope all of that makes sense. I may do a longer post on this when I get some time. Good luck with your running.
Thanks Matt,
I'll try the 1.45 easy followed by 45 mins at MP on my next long run.
Any further thoughts/elaborations would be welcome, you are a cheap online coach!!
Ronoc, it's a tough session so don't be too despondent if you are a little shy of your MP. Finish up with an easy 10 minutes or so.
Hey Matt,
my attempt at that session went pear shaped, I thought I was in good nick so ran 2.75 hours before I tried to pick it up to MP for 45 mins and had feck all in the tank. Rapid reassessment of where I am is required. Any way my question is that for this session how lomg should you aim to run at MP, do you steadily increase it up to a set period at MP ie. how many miles at MP should I be aiming for? thanks, Ronoc
Ronoc, I think I need more detail. What marathon are you training for and how far are you into your plan and what time are you aiming for?
I think the short answer is steady increases. Initial long runs should be all easy, then introduce say 15-20 mins at MP. You can gradually build up but I wouldn't go longer than say 50-60 mins at MP as you get closer to race day. I hope that helps.
Thanks Matt,
I have done a couple of marathons so the distance isn't ever a problem. I am hoping for a time of between 3.10 and 3.15. I am doing Limerick marathon and was hoping to pb there, but unless it all comes together it probably won't happen. I have done a half in 1.28 and have done a few 5k between 19.45 -20 mins. I do some track, but what is killing me in the marathons I have tried to pb in is that period between mile 18-23 where I end up falling off the pace, hence I was really interested in your long run approach. I could run all day at 1 minute over PMP but can't seem to sustain PMP on race day. I tried following a formal plan but it didn't work so this time I was doing it myself trying to improve areas I am weak in. Thanks for your responses, ill give you a shout as you fly past in Limerick. Ronoc
Hey Matt,
well done yesterday, you passed my sorry ass around mile 23. I had a spectular blow up at mile 16. I am going to try and implement a slow build up of PMP miles into my longer runs in order to hit my pb target.
I justed wanted to pick your brain regarding tempo runs. [I already do a track session so i have that covered] I do 1 session a week at between 8-10 miles at 30 seconds faster than PMP. Should I do another tempo type session or should I try and increase the distance and/or pace of my tempo current session. Any advise would be apprecisted as I am starting to get frustrated with repeated failed pb attempts. Thanks. Ronoc
Ronoc, sorry to hear that your race didn't go to plan. Glad to hear that you are still keen to keep plugging away and have another go. It wasn't until my 10th marathon that I felt that I had really nailed one.
Anyway, as a starting point I would ask you to have a look at the McMillan website (www.McMillanrunning.com). Type in your target marathon time (say 3:10) and then calculate to see what it throws up. Have a look at the times it projects for other distances and compare them to recent performances. Also look at the paces you should be doing for track intervals, tempo runs, etc and again compare them to the times you are running. Note any big variances. This feedback will hopefully identify where the weaknesses in your running are.
On first glance you seem to have all the bases covered. Tempo/track/long run. Perhaps you need to race a bit more? A half marathon in the build-up to a marathon is great preparation.
You can introduce MP into your longer runs as discussed. For tempo, one session a week is enough. You may want to slowly build up to a tempo of 12-13 miles but a half marathon in the build-up would serve the same purpose. Anyway, have a look at McMillan and let me know if you find any anomolies.
Thanks Matt, appreciate the detailed response. i had a look at that McMillan web site and it made for some interesting reading. I was suprised to see that I have the times for the half and 10 miles but am a bit away from the 5k target pace. I also feel I would struggle to run the lower time scale for training tempo runs at the moment, 6.36. I'm gonna print off those session time goals and give it a lash and see do I notice any improvement. Thanks again for the input. Ronoc
Matt,
just to qualify when I say i have done the times for the half and 10 miler I did these almost 2 years ago, and haven't raced these distances since, although I have been training almost constantly since then. So you are probably right i need to race more at this distance to see if I have gone backwards. Ronoc
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