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Dan
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PostPosted: Tue Nov 16, 2004 10:39 am    Post subject: Reply with quote

It sounds to me like you laid out a good plan. I particularly like changing things up regularly with the long and short, both for endurance and pace development.

I'm still not sure if the Yasso's are actually a beneficial training tool or just an interesting sideshow, er, predictor...

Dan
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Micah Ward
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PostPosted: Tue Nov 16, 2004 12:31 pm    Post subject: Reply with quote

The jury is probably still out on the Yasso's but they did predict pretty closely in this case. As far as how beneficial a workout they are I guess you have to look at how they are fitting into the overall plan. By the time she had worked up to the 10 repeats she was totaling 5 miles of running at 7:00-7:20 pace. That's not a bad workout. The question would be how that specifically contributed to getting her to a 3:38 marathon.
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AM_Runner
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PostPosted: Tue Nov 23, 2004 6:54 am    Post subject: Reply with quote

I have found them to be very helpful in my workouts - I like to alternate them also with Mile repeats.. As far as a predictor is concerned I have not found them to be capable of predicting my times but hopefully I can get closer to what they predict soon.

But yes Micah they are definitly a good workout and the fact that they take a long time and you need to be on with your pacing for the entire workout is a boon for sure. The bit on rest seems to vary from person to person what are you giving for your rest bouts to you daughter? - Do you give her equivalent rest periods or a timed one or something else - I have done one lap jogs between mine to keep the legs moving and some different times... just curious
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Micah Ward
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PostPosted: Tue Nov 23, 2004 7:58 am    Post subject: Reply with quote

Her rest time was the same time as the 800 and was done as a slow jog. About half way through the training she stretched the 800' out to 1000 meters at the same pace. She seemed to think that was beneficial and, oddly enough, she said she enjoyed going onto the track to do the repeats. She said it was a nice break from the road running.
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AM_Runner
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PostPosted: Tue Nov 23, 2004 8:07 am    Post subject: Reply with quote

Interesting - the young lady I coach says basically the same thing... which makes me happy since I have always loved the track

I also put XC over the roads for myself...

So what am i doing running all these road races?
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Conway
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PostPosted: Fri Nov 26, 2004 10:22 am    Post subject: Reply with quote

I've had a lot of distance running friends who enjoyed the occasional trip to the track ... I think it helps to break up the monotony of the roads AND I think it makes them FEEL fast ...
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Micah Ward
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PostPosted: Mon Nov 29, 2004 12:26 pm    Post subject: Reply with quote

She said that the track work really helped her in focusing on the pace. I wonder if that carried over to the race because she ran a pretty even pace all the way.

BTW, she has already entered Boston online. Very Happy
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AM_Runner
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PostPosted: Tue Nov 30, 2004 6:45 am    Post subject: Reply with quote

Yeah could be Micah, I know the girl I coach has said the same - I also have done things like vary the pace on the track within 10 or so seconds to give her the feeling of what too fast and too slow is..

Conway - Yeah probably the case - for me I have always been a track guy - I love getting out there, even though the majority of my racing is now on the roads... The only thing that rivals track in my head is Cross Country...
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Conway
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PostPosted: Tue Nov 30, 2004 7:10 am    Post subject: Reply with quote

Hmmm ... Now here's my question of the day ... Given that it seems that distance runners really like the track and like the feeling of moving fast ... Why is it that so few Americans seem to do well on the track ??? And more seem to do better on the roads ??? Or should that be a different thread ???
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Dan
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PostPosted: Tue Nov 30, 2004 10:51 am    Post subject: Reply with quote

Quote:
Given that it seems that distance runners really like the track

That's not true of many. I've had several teammates who refuse to step on the track before the first meet of the year. They actually consider that first meet their first track workout!

Dan
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Conway
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PostPosted: Wed Dec 01, 2004 8:35 am    Post subject: Reply with quote

Just when I thought we were making progress here ... Sad
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Conway
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Dan
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PostPosted: Wed Dec 01, 2004 10:24 am    Post subject: Reply with quote

I just call it like I see it. Smile

Dan
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Micah Ward
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PostPosted: Wed Dec 01, 2004 1:25 pm    Post subject: Reply with quote

I think the truth probably lies somewhere in between the last two posts. While most distance runners primarily stay away from the track, it does provide an occasional change of pace. It seems that the more time they spend on the track the less they like it, and the more time they spend away from it the more they like the occasional track workout.

As far as liking the feel of running fast, I concur wholeheartedly. The thing about distance runners though is that they can get that feel away from the track too with fartlek workouts or hill repeats or a good progression run.

I have raced one 5K on the track and it was fun. But I wouldn't want a steady diet of it.

BTW, this past summer some guy in Montana (I'll have to look up his name) ran a sub 6 hour 50 miles on a track. I think his overall pace was around 6:48. Surprised
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Double
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PostPosted: Wed Dec 01, 2004 2:19 pm    Post subject: Reply with quote

Scott Creel

I sent him a note and let him know I'd be interested in spinning around the track with him next year.

I love the track and train there a couple times a week in the summer. I run some of my long runs there occasionally just to get the feel of it all.
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Micah Ward
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PostPosted: Wed Dec 01, 2004 2:54 pm    Post subject: Reply with quote

Double, You are an animal for even thinking about 50 miles on the track. Very Happy
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