Intervals during aerobic base training
19 watchers
Dec 2016
9:08pm, 12 Dec 2016
23,204 posts
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SPR
Plan is to do a session on Thursday morning ATM.
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Dec 2016
9:45pm, 12 Dec 2016
2,509 posts
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Ninky Nonk
"Crest-load" running at an effort intensity slightly above (stronger than) the "ventilatory threshold" but not exceeding the "respiratory compensation point." ***Note that since lactate can be processed, the "lactate threshold" may be blurred in many runners; i.e., blood lactate may rise more suddenly at a certain effort intensity or it may continue to rise gradually without having an easily definable point of inflection. Ergo, the term "lactate threshold" seems to be falling out of favor, but "ventilatory threshold" remains very definable and measurable.*** When operating at this effort level, you basically want to hold steady at as close to the respiratory compensation point as possible without surpassing it for more than two minutes at a time and if it is exceeded, the effort should remain constant and manageable at a strong pace rather than spiraling quickly into a state of discomfort. What's happening at this effort intensity? You're experiencing levels of lactate which barely exceed what you would normally consider to be within your "steady state" of effort, but you are operating at this intensity for a brief enough time (or are managing the pace well enough) to avoid a lowered blood pH, which would be associated with difficult, labored movements. This affords you the opportunity to generate a strong stimulus for incresing expression of MCT proteins, which assist in processing lactate. If you stop the moderately hard running before you get in trouble, take a short rest period, then resume the effort for repeated segments, you can accumulate more time at the strong pace than you would be able to do in a continuous run at the same pace without excessive laboring. This leaves you with an overall effort intensity (the session taken as a whole) which is similar to that of a continuous run of the same duration at about 8-12 seconds per mile slower. The state of effort between the ventilatory threshold and the RCP is also called the "isocapnic stage" of exercise - a stage in which blood lactate levels rise in a non-linear fashion but pH is not lowering because the effort is curtailed before the blood's buffering systems become overwhelmed by the infusion of positive ions. Read more: letsrun.com |
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Dec 2016
9:55pm, 12 Dec 2016
2,510 posts
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Ninky Nonk
And I don't think I've flat out sprinted for 10 years! 😂 Anything faster than mile pace is a sprint to me! Saying that I reckon i can reasonably easily run 14 -15secs for 100m but my legs won't move fast enough to go much faster. |
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Dec 2016
11:30pm, 12 Dec 2016
23,205 posts
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SPR
I'll look into that a bit more later. It's something I've never read about before.
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Dec 2016
10:27am, 14 Dec 2016
2,511 posts
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Ninky Nonk
4x300m 80sec rec, 2x400m 2min rec, 800m 2.30min rec, 2x400m, 4x300m last night. Took me a while to get going, very sluggish after week or so of jogging. |
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Dec 2016
10:28am, 14 Dec 2016
2,512 posts
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Ninky Nonk
0.21m - 59(4:39/m) 161/184bpm 12cal 12.91/15.32mph 7) 0.03m - 1:20(38:23/m) 145/186bpm 14cal 1.56/13.36mph 8) 0.21m - 56(4:26/m) 141/162bpm 8cal 13.54/15.11mph 9) 0.04m - 1:21(30:40/m) 121/162bpm 9cal 1.96/14.09mph 10) 0.2m - 56(4:32/m) 143/177bpm 7cal 13.23/14.59mph 11) 0.04m - 1:15(31:59/m) 158/177bpm 15cal 1.88/14.19mph 12) 0.21m - 51(4:07/m) 147/172bpm 8cal 14.6/15.59mph 13) 0.09m - 1:19(15:29/m) 152/174bpm 15cal 3.87/15.67mph 14) 0.27m - 1:12(4:27/m) 194/214bpm 18cal 13.5/14.38mph 15) 0.07m - 2:05(29:12/m) 196/213bpm 33cal 2.06/14.46mph 16) 0.28m - 1:12(4:14/m) 204/212bpm 19cal 14.15/14.88mph 17) 0.07m - 1:51(26:50/m) 201/212bpm 29cal 2.24/14.92mph 18) 0.56m - 2:32(4:33/m) 205/209bpm 40cal 13.2/14.19mph 19) 0.08m - 2:28(30:30/m) 165/207bpm 31cal 1.97/14.21mph 20) 0.26m - 1:12(4:32/m) 176/201bpm 14cal 13.23/13.99mph 21) 0.06m - 1:54(29:57/m) 176/202bpm 26cal 2/14.01mph 22) 0.27m - 1:12(4:27/m) 184/197bpm 17cal 13.48/14.78mph 23) 0.07m - 1:55(28:14/m) 176/193bpm 27cal 2.13/14.36mph 24) 0.21m - 54(4:14/m) 178/191bpm 12cal 14.2/15.42mph 25) 0.05m - 1:13(24:47/m) 174/192bpm 17cal 2.42/15.15mph 26) 0.21m - 51(4:10/m) 175/186bpm 11cal 14.43/15.86mph 27) 0.05m - 1:15(27:31/m) 156/186bpm 14cal 2.18/15.07mph 28) 0.21m - 53(4:12/m) 165/189bpm 9cal 14.28/16.11mph 29) 0.05m - 1:14(25:08/m) 158/189bpm 14cal 2.39/14.94mph 30) 0.2m - 53(4:22/m) |
Dec 2016
11:13am, 14 Dec 2016
5,887 posts
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paul the builder
Very interesting revival of this thread in the last few days Gents. Thanks for that.
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Dec 2016
12:58pm, 14 Dec 2016
23,207 posts
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SPR
Interesting session NN, seems you went for stationary/ walk recovery, why? See you did 11 miles in total so distance as well as speed. |
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Dec 2016
12:59pm, 14 Dec 2016
23,208 posts
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SPR
PtB - Have you ever done Hadd's recommended 200/200 session?
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Dec 2016
1:19pm, 14 Dec 2016
5,888 posts
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paul the builder
No, I never did (never did the 2400m test either, since I figured I was getting feedback on the improvements from the pace changes of the regular running). Hadd never sounded as if the 200/200 was a key part of the training. It's like he wasn't convinced it was necessary, but Joe persuaded him in to it. I imagine it can't harm *as long as it's not done too hard*. I also imagine the first time someone tries that session, they get it all wrong and the paces are all over the place. I certainly wouldn't have a clue how hard to set off on the first 
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