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Date: 21 Jun 2006 12:22:57
From: Charlie Pendejo
Subject: Daniels' mix workout
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Yesterday at the Red Hook track (and damn, after this epic bust -
http://tinyurl.com/zaacv - I guess I'll stop carrying my mini crack
pipe in my key pocket when I head that way, since it's no longer the
hot spot to stock up on recreational drugs after a grueling workout), I
performed my first ever "mix" workout as suggested by Jack Daniels.
He calls for some of these in the weeks leading up to your key race;
they more or less replace grueling sessions of long VO2 intervals
you've been doing in the prior phase. The workout is a bit of each of
the three main types of fast training which might ordinarily constitute
an entire workout: tempo, VO2 interval (3-5 km pace), fast repetitions
(mile pace or faster). I guess the idea is to sharpen speed for
upcoming races as well as to give at least a maintenance dose for your
various "run fast" systems.
In my case this was 2x880m VO2 intervals, then 4x200m hard reps (with
~2:30-3:00 full recoveries), then 2x1760m tempo intervals (the 440m
multiples are running lane 7 from finish line to finish line rather
than the staggered start).
While I ran all of these appropriately hard, I finished feeling better
than usual after a track workout. Pleasantly fatigued and satisfied
with a hard workout but not nearly as drained as after about 5k worth
of intervals - which have sometimes left me distinctly unenthusiastic
for the 2.25 mile cooldown jog home.
This was also just the right thing for me psychologically at this
stage:
(a) I missed a few weeks of VO2 intervals in the middle of the phase
which featured them and feel like I haven't gotten enough benefit from
that work yet, so I've wanted to get a little more of that in, but
(b) my 15 km goal race will be run at pretty much exactly threshold
pace, arguing for getting in plenty of tempo work, and OTOH
(c) I felt like I really responded well to the fast short reps earlier
in the season, and definitely wanted to sneak in a few more of those.
So here was a way to get in all three, and while I have no proof that
this one workout (I'll probably fit in one more like this before the
Boilermaker) will have served me better physically than some other
arrangment of miles and paces, I really enjoyed it both during and
after, enough to write it up here.
Oh, the other nice thing psychologically is that, following the bouts
of faster paced running, tempo pace really felt so much easier. (Hmmm,
I wonder if that might argue for trying a couple quarter or half miles
around 5-10k pace as part of a prerace warmup - or too tiring?)
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Date: 22 Jun 2006 03:34:46
From: Dan Stumpus
Subject: Re: Daniels' mix workout
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"Charlie Pendejo" <Charlie.Pendejo@gmail.com >
> Oh, the other nice thing psychologically is that, following the bouts
> of faster paced running, tempo pace really felt so much easier. (Hmmm,
> I wonder if that might argue for trying a couple quarter or half miles
> around 5-10k pace as part of a prerace warmup - or too tiring?)
Most of the tough guys around here just cruise for 15-30 minutes with a few
100m surges. Slow enough that mere mortals can run with them. One national
class guy hereabouts did his 100's hard, just before his 8 mile trail race
(which he won handily). If you're rested, adrenaline alone will propel you
*too* fast at the start, as you know.
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Date: 22 Jun 2006 20:53:47
From: Tony S.
Subject: Re: Daniels' mix workout
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"Charlie Pendejo" <Charlie.Pendejo@gmail.com > wrote in message
news:1150917777.508523.253730@b68g2000cwa.googlegroups.com...
> Yesterday at the Red Hook track (and damn, after this epic bust -
>...
> So here was a way to get in all three, and while I have no proof that
> this one workout (I'll probably fit in one more like this before the
> Boilermaker) will have served me better physically than some other
> arrangment of miles and paces, I really enjoyed it both during and
> after, enough to write it up here.
Sounds like a structured fartlek ;) You reminded me to get in some
unstructured ones in the coming weeks.
-Tony
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Date: 22 Jun 2006 12:03:51
From: Charlie Pendejo
Subject: Re: Daniels' mix workout
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Dan wrote:
> Pendejo wrote:
>> following the bouts of faster paced running, tempo pace felt so
>> much easier. (I wonder if that might argue for trying quarter or
>> half miles around 5-10k pace as part of a prerace warmup?)
>
> Most of the tough guys around here just cruise for 15-30 minutes
> with a few 100m surges.
Yeah, that's been about my norm, although "tough guy" might be a
stretch. Ahem, that is to say, um, I was only slightly above average
toughness of all the inmates during my little stint in maximum
security. That's right, we bad, we bad.
> If you're rested, adrenaline alone will propel you *too* fast at
> the start, as you know.
Yes, as I certainly do know only too well, but needed the reminder.
Thanks for that, and for the informal survey of current practices of
the quick and the tough.
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Date: 22 Jun 2006 17:30:26
From: Dot
Subject: Re: Daniels' mix workout
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Charlie Pendejo wrote:
<snipped discussion of details of mixed workout >
> So here was a way to get in all three, and while I have no proof that
> this one workout (I'll probably fit in one more like this before the
> Boilermaker) will have served me better physically than some other
> arrangment of miles and paces, I really enjoyed it both during and
> after, enough to write it up here.
>
> Oh, the other nice thing psychologically is that, following the bouts
> of faster paced running, tempo pace really felt so much easier. (Hmmm,
> I wonder if that might argue for trying a couple quarter or half miles
> around 5-10k pace as part of a prerace warmup - or too tiring?)
>
Hey, Charlie. Nice workout! Sounds like Tues was fruit cocktail, I mean
mixed workout, day.;) Instead of doing the bigger hills as all hike or
all run like I usually do, I took advantage of some well-defined shifts
in slope on a 700-ft hill to mix hill running and hiking with a little
bit of pushing through on relatively flat, rolling terrain. Whatever my
problem had been a month or so ago with trying to do harder efforts (LT
area), it wasn't such a problem on Tues. (my legs do tend to move better
in warm temperatures) I was still slow, but speed wasn't an objective.
One of those pleasantly hard workouts that left the system feeling
cleansed.:) But my workout probably wasn't in Daniels, even in pieces.;)
Dot
--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope
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