tag:blogger.com,1999:blog-6385658443328594719.post8834688076016600610..comments2015-12-23T01:17:46.463-08:00Comments on California Running: Injury UpdateMikehttp://www.blogger.com/profile/06747591179607121086noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-6385658443328594719.post-58057195388090755632009-01-23T16:32:00.000-08:002009-01-23T16:32:00.000-08:00Thanks for the article. The most impressive thing...Thanks for the article. The most impressive thing I read in there were the long interval sessions. Mile repeats at 5-minute pace w/ just 3-minutes in between - eventually working up to 6 or 7 reps.<BR/><BR/>I haven't had a period yet where the primary focus is the long intervals, but that will change during the build up to the summer season. <BR/><BR/>It seems Shaheed approaches the 800m from more of a 800m/1500m angle than a 400m/800m. A guy like Jim Sorensen goes the other route - I guess it just depends on your individual strengths and weaknesses. (Sorensen now holds the outdoor WR in the 800m and 1500m in the 40-44 division: 1:50.3, and 3:44)<BR/><BR/>I guess this is what makes middle distance so interesting to me. That whole combination of speed, strength, power, and endurance. You can't be just a speed guy or just an endurance athlete - that won't get it done. You have to figure out the best way to train your own body working every running system in some combination that maximizes your strengths while improving your weaknesses. It's really a lot of fun!Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.comtag:blogger.com,1999:blog-6385658443328594719.post-16360231804786434352009-01-23T13:08:00.000-08:002009-01-23T13:08:00.000-08:00His training may have changed, and you can't say m...His training may have changed, and you can't say much from a two-week schedule. In <A HREF="http://www.slowtwitch.com/mainheadings/interview/shaheed.html" REL="nofollow">this</A> 2006 interview he ran periodised training, with mileage followed by speed.<BR/><BR/>In the Running Times interview his 10 mile runs were at 6.40-6.50 pace, so not dawdling, but not <B>that</B> fast for a bloke who can run 5:23 pace for 5k.<BR/><BR/>He has natural speed, so maybe he doesn't have to stay in touch with that. The 20 x 200 in 32-35 with 30 secs rest was more of a speed-endurance session than a speed session.Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-6385658443328594719.post-13019767308186996732009-01-23T07:23:00.000-08:002009-01-23T07:23:00.000-08:00I'll probably ease back slowly in regards to pace ...I'll probably ease back slowly in regards to pace - first workout might be a tempo run, then a long interval session, and faster reps only of the other two don't cause any problems. <BR/><BR/>I've had some flare ups in he quads before, and tempo pace doesn't bother them even when they're not close to 100%. Typically as long as I'm not close to sprinting they're OK. The hamstring issue is new to me however, so I'm not sure how it's going to respond.<BR/><BR/>I don't know that much about Shaheed aside from his times. He hasn't done the 5k much until last two years, so maybe he's added more endurance training for the 5k? <BR/><BR/>Do you think the quality of the mileage would make a difference? For example, run closer to tempo pace twice a week along w/ one long run and one interval session? (as opposed to several slower runs w/ one interval session)Mikehttps://www.blogger.com/profile/06747591179607121086noreply@blogger.comtag:blogger.com,1999:blog-6385658443328594719.post-23858995651639029672009-01-22T22:29:00.000-08:002009-01-22T22:29:00.000-08:00That's good news Mike. A workout by Wednesday is m...That's good news Mike. A workout by Wednesday is more than I expected.<BR/><BR/>Re your comment on the previous post... the secret for me will be bringing the speed/long intervals along while keeping the mileage ticking over. Being an endurance-type 3k runner I notice a drop-off in condition if my average miles drop too low. In fact I'd probably run better with a few more miles (av 100k a week instead of 80), but work makes that difficult.<BR/><BR/>What I found interesting about Shaheed's 5k training were the four 10 milers per week and only one track session. Not sure if that's typical or if he'd have slightly different weeks for mile racing.Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.com