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May 2018
5:47pm, 12 May 2018
915 posts
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SailorSteve
Congratulations Larkim, good job.
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May 2018
5:59pm, 12 May 2018
63,874 posts
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Gobi
Runs that have speedwork in them do strides
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May 2018
6:11pm, 12 May 2018
26,272 posts
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SPR
Nice work Larkim
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May 2018
6:13pm, 12 May 2018
814 posts
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puzzler
Nice one Larkim
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May 2018
7:40pm, 12 May 2018
934 posts
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Shortcut Cam
Larkim, your race is described as a "LDWA style challenge walk". Which means you probably weigh more after the event than you did before due to all the cake & biscuits stops along the way  Well done.
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May 2018
8:12pm, 12 May 2018
28,747 posts
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HappyG(rrr)
Excellent result Larkim, well done. You are improving at 5km and 50km. That's pretty impressive range!
Strides in P&D aren't within easy they are within a general aerobic, IIRC. So def not in a recovery. They are a bit of speed, with almost zero fatigue. Aim is to train a range of movement (brain training, if you like), not a strength or fitness at all. So they're not speed work training as SPR or anyone else would describe them, I think.
I found them useful during the phases where there was no sprinting, just to remind my legs, and core etc. what moving the legs more quickly felt like. It was a useful reminder, I thought.
20 miles for me today. Incredibly slow, but enjoyable. Glad I did it. G
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May 2018
8:22pm, 12 May 2018
13,055 posts
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Bazoaxe
Its amazing how jealous you feel when the weather is lovely and other people are getting the miles in
HG, I think there are some P&D recovery runs that include strides, but I never did them. I try not to log any runs as 'general' any more and the term I use is easy which for me is probably somewhere between 8:30mm and 9mm
Gobi, sorry to drill for more detail. Are these strides pre speedwork in order to prepare yourself for what is to come and what would you do as strides and speedwork. Is it every session ? Is it a 10 x 100/100 and then yours speedwork, or is it more or less than that and also what kind of speedwork
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May 2018
8:33pm, 12 May 2018
26,274 posts
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SPR
HG - The description on the other page said to train nervous system (it then went on to say for turnover which isn't the only thing). The neural gains a precisely why pure speed training is good, it's not just turnover though, it trains you to recruit more muscle fibres. Obviously from my point of view it's about being faster but the muscle recruitment benefits certainly transfer to the distances I run.
For marathoner this potentially means at sub max paces you can cycle through different muscle fibres as you fatigue.
Sprinting isn't actually all that fatiguing, in fact it can have the opposite effect. There's a reason I do 6 x 10 sec hill sprints 48 hrs before my races and a 4 before the start of a race.
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May 2018
8:54pm, 12 May 2018
26,275 posts
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SPR
My stock pure speed is training is generally 10 x 10 secs on hills with walk recovery of at least 2 mins. This is usually after a 3-4 mile run
When I do an interval session on track or road, I will usually do 4-6 flat sprints of 10 secs/70m beforehand. Same walk back at least two mins recovery.
For my goals I'm now adding pure speed endurance reps of 20 secs so 4-6 10 sec + 1-2 20 sec reps. A bit late adding these due to early winter issues.
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May 2018
9:23pm, 12 May 2018
13,057 posts
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Bazoaxe
lol. its not often I ever do a run as short as 3-4 miles.
I am far from an expert but not sure how much use that would be for a marathoner.
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