Remind yourself that training is work plus rest. A runner asked a famous coach how long it would take to become world class. The coach responded that "if you run five times per week you'll be world class in ten years". The runner then asked how long it will take if he runs 10 times per week. The coach replied "twenty years".Finally forced myself to take a day off today. Just feels wrong and I feel guilty now that I’m getting stuck into a few beers and wine, lol.
Back at it tomorrow.
Flys in the face of the "conversational pace" theory that's for sure.
What are everyone else's opinion on this type of intense training? @Stuuuuuu @BlueHammer85 @Paladin @inchy14 etc etc.
Just beat my personal best by 2 mins on a 5k no stopping even with shin splints.
33 of us across the UK for my work ran for the NHS. Raise not far off £1000
Flys in the face of the "conversational pace" theory that's for sure.
What are everyone else's opinion on this type of intense training? @Stuuuuuu @BlueHammer85 @Paladin @inchy14 etc etc.
It's a bit weird, having to run pretty slow, to maintain a low heart rate, but strangely still very enjoyable. I wouldn't say it was uncomfortable, but it takes a while to get used to it. When running at this pace, I find I can run with my mouth closed, breathing entirely through my mouth. I can't do that at my previous pace.
Following advice on here from @Stuuuuuu and others, I thought I had already slowed down to a 'conversational pace', but often found myself out of breath, and unable to converse if I had a running partner. I got home, then walked up and down our street for five minutes, getting my breath back.
This was the second time out using this method. It has added around 2 minutes per mile, but I'm not fussed about that. The run itself was more enjoyable because I wasn't feeling exhausted or out of breath at all, right through to the end. From the little I've read about it so far, my times will improve as I become more accustomed to running in the aerobic zone.
So I'm going to stick with it for a while, and see where it takes me. I'm 58, so my running is totally for fitness and enjoyment. Run times are a very low priority.
You should get a fireman’s pole fitted, you’ll be down in a second or two.Never done them mate but will look into it tomorrow
edit. Just looked and they’re similar to HIIT training. I guess the nearest I do is my stair session, takes longer than 10 seconds to get back down them but it’s roughly a 20 second burst to the top.
Haha. It’s an outside set mate, 5 flights totalling 90 stairs.You should get a fireman’s pole fitted, you’ll be down in a second or two.
Flys in the face of the "conversational pace" theory that's for sure.
What are everyone else's opinion on this type of intense training? @Stuuuuuu @BlueHammer85 @Paladin @inchy14 etc etc.
Good going! Sounds like a good workout that.Haha. It’s an outside set mate, 5 flights totalling 90 stairs.
It’s the same when I do strength resistance training. I only ever seem to injure myself when lifting heavy weights. When I do muscular endurance, lower weight, higher reps, I don’t think I’ve ever injured a muscle.Yeah, a pretty good article. It's basically advocating interval training - to which there are many different approaches. Interval training in runners is brilliant for speed and essential for anyone who's got to that level of fitness where they are chasing a time or a PB.
I would just draw your attention to a short section that's buried in the middle of the article:
Unfortunately, this leads to the mindset of “more is better,” which makes people start to favor tabata workouts over everything else in order to see even more results.
You should really think twice before doing this, as it can quickly become too stressful on the body. At best, you might see great results for a while, while at worst you’ll become injured, extremely fatigued, or thoroughly burnt out.
It is indeed very easy to injure yourself or burn out with this type of exercise and that's why I would argue that, although it's an excellent workout approach and definitely worth doing, it's not quite the magic bullet that it's sometimes made out to be and there are a few things that the article doesn't mention or skims over.
For a start, I wouldn't even consider it for a beginner; this is the sort of workout that suits those with at least a good base fitness level - so build that up first with easy runs for a few weeks if you haven't yet done so. And whether you're a beginner or not, I would start with a very low number of reps and very gradually build it up over time.
Secondly, due to the intense nature of these workouts, it's simply impractical to do them very regularly. An experienced runner in good shape might be able to tolerate a couple of these each week; I know a lot of good and dedicated athletes who only do it fortnightly. This is because of the recovery time involved.
Also bear in mind that if you start the day off with this type of intense workout (which is the best time to do it for various reasons), then you can expect to be pretty fucked for the rest of the day so it could affect your ability to do you job or complete those chores that you had set for yourself.
Overall, I should stress that interval sessions are absolutely brilliant and really can have a significant impact on fitness - but I always think that a cautious approach should be followed before jumping in.
Yeah, a pretty good article. It's basically advocating interval training - to which there are many different approaches. Interval training in runners is brilliant for speed and essential for anyone who's got to that level of fitness where they are chasing a time or a PB.
I would just draw your attention to a short section that's buried in the middle of the article:
Unfortunately, this leads to the mindset of “more is better,” which makes people start to favor tabata workouts over everything else in order to see even more results.
You should really think twice before doing this, as it can quickly become too stressful on the body. At best, you might see great results for a while, while at worst you’ll become injured, extremely fatigued, or thoroughly burnt out.
It is indeed very easy to injure yourself or burn out with this type of exercise and that's why I would argue that, although it's an excellent workout approach and definitely worth doing, it's not quite the magic bullet that it's sometimes made out to be and there are a few things that the article doesn't mention or skims over.
For a start, I wouldn't even consider it for a beginner; this is the sort of workout that suits those with at least a good base fitness level - so build that up first with easy runs for a few weeks if you haven't yet done so. And whether you're a beginner or not, I would start with a very low number of reps and very gradually build it up over time.
Secondly, due to the intense nature of these workouts, it's simply impractical to do them very regularly. An experienced runner in good shape might be able to tolerate a couple of these each week; I know a lot of good and dedicated athletes who only do it fortnightly. This is because of the recovery time involved.
Also bear in mind that if you start the day off with this type of intense workout (which is the best time to do it for various reasons), then you can expect to be pretty fucked for the rest of the day so it could affect your ability to do you job or complete those chores that you had set for yourself.
Overall, I should stress that interval sessions are absolutely brilliant and really can have a significant impact on fitness - but I always think that a cautious approach should be followed before jumping in.
I'm just back from a 12.5k Maffetone run. I walked the first 1k and last half k as warm up and cool down. Pace was 12:40 per mile, and I managed to average 121bps heart rate. Most enjoyable.
Running at this slower pace certainly makes it more enjoyable. I can actually think and appreciate the run rather than focusing on my lungs hurting or my legs aching. Just did 10k in 65 minutes and was bloody lovely. Hardly ever out of breath and finished feeling pretty fresh.