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May 2008
9:22pm, 4 May 2008
2,149 posts
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Rach E
Auburnette, I got my results from 60 second static recoveries. They hurt, but they work.
I was yesterday introduced to maximal training (300m with eight minute recoveries) which is also very useful training, but if you're only going to be doing one session a week the shorter recoveries work well.
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May 2008
9:27pm, 4 May 2008
18,733 posts
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Gobi
RachEs coach cruises in to see what she is saying.
There is a time and a place for both sorts of recovery.
I would also ask, are you doing any tempo work ??
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May 2008
9:28pm, 4 May 2008
16,891 posts
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Hendo
Who sir me sir yes sir
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May 2008
9:36pm, 4 May 2008
11 posts
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auburnette
Tempo on Tuesdays for me - normally 2 miles easy then 3 or 4 at tempo pace. Sometimes inadvertently on Wednesday as well - Weds is club run day and it depends who I run with! Not ideal as then if Weds is too fast I end up moving track to Friday because I haven't recovered well enough to do track on Thurs.
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May 2008
9:42pm, 4 May 2008
18,735 posts
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Gobi
Aub
double tempo days means you stay fatigued. Makes more sense to run with a slower group.
What pace is your tempo work at ?
3 hard sessions in 4 days is madness
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May 2008
9:43pm, 4 May 2008
1,325 posts
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SteveV
how many 'hard' sessions in reality should one do over the course of 7 days?
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May 2008
9:47pm, 4 May 2008
333 posts
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penpen
my 5k race times are really erratic as i do road races and cross country, strangely my best time of under 22" was on a cross country, but then it did have a wonderful long downhill at the end!
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May 2008
9:49pm, 4 May 2008
1,326 posts
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SteveV
although im not in the kind of fitness i was when i was 16 but i found when i did 5k's i did them flat out. Didnt pace it from the start and went out hard-was really hurting by 2 miles but just hung in there and managed to pb at 18.56. i would probably have to pace them now though 
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May 2008
9:53pm, 4 May 2008
12 posts
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auburnette
8.20-8.30 per mile at the moment. I totally agree about the double tempo days being too much. Perhaps I should focus on chatting to new club members on Wednesday's run! Did that this week (as the person I usually run with didn't show because it was tipping it down) and legs felt great when it came to do track.
Is that tempo pace ok in your opinion?
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May 2008
9:56pm, 4 May 2008
13 posts
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auburnette
penpen: my best 5 miler time was on cross country, in thick mud! I have a theory that having to concentrate to stay upright takes your mind off the extreme pain your cardiovascular system is in. :D
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