Over the hill

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Location:

Baden-Württemberg,Germany

Member Since:

Oct 29, 2007

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

Started running in 2004.

PR's

10k 37:44 Sülzbach May 08

Half 1:24:22 Bottwartal Oct 06

Marathon: 3:06:18 Antalya Mar 08

Short-Term Running Goals:

Train consistently.

Sub 37:30 10k

Finally break that longstanding 1/2M time

Run a sub 3:00 marathon.

Have a crack at a 5k, an uphill only race, a 50k.

Long-Term Running Goals:

2:55 marathon

37:00 10k

1:22 1/2 marathon

Place 1st in my age category.

Personal:

I'm a Brit living in a small town in the south west of Germany, on the edge of a nature park, the Schwäbisch-Fränkischer Wald. The landscape is very hilly with vineyards & orchards on the lower slopes merging into forest above. 42 years young, married since 1997 to my lovely wife.

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Fri, Nov 30, 2007

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

A.M. Recovery run. The temperature had gone up in the night and was plus 5ºC this morning. It felt wonderful to be warm again whilst running, the rain really didn't matter. I started with some muscle soreness from my hill run yesterday but this soon eased off. Sasha & Michellel had recommended to incorporate strides into my training for speed. At the end of the run with the garmins help I chalked out a 100m stretch on a wine terrace. This one leads to a dead-end so I wouldn't be disturbed by any dog walkers and more importantly, I wouldn't feel like a plonker as no one could see me. 10 x 100m, the first 2 in 21s, then 6 at 19s and the last 2 at 20s jogging back to the start of each one inbetween. It felt difficult at first then I really enjoyed the feeling. Total 16k in 1:22:47, av pace 5:10/k, 8:20/mi.

I would appreciate if someone could confirm my understanding of strides is correct. That this is controlled sprinting, not quite all out effort and full recovery inbetween each one.

Comments

From Mikey B on Fri, Nov 30, 2007 at 06:53:00

Ian, I am still learning in the sport of running/racing; however, your understanding is the same as mine. A trusted advisor/coach (Tinman - www.therunzone.com) highly recommends them 2-3 times a week following or during easy runs, even during base training. The benefits are that you are supposed to stay "in touch" with the neuromuscular aspects of running fast and they help running efficiency. Here is a good link to help explain it better than I probably just did. Good luck!

http://www.caltrack.com/features/AccelerationsRubio.html

From steve ashbaker on Fri, Nov 30, 2007 at 08:41:20

I would run them around mile-5k pace if that helps. Full recovery. Good workout by the way.

From MichelleL on Fri, Nov 30, 2007 at 09:24:59

Good job throwing in some strides! I don't think that you need to mark out the 100m or anything, just interspersing them inside an easy run with jogging in between until you are fully recovered works well too. I used to do strides all the time in high school but have gotten out of the habit and am just starting to reincorporate them myself. I think Steve is right about the pace, I don't think a controlled sprint is quite right, but more like a mile - 3000m pace. I do think it should be faster than a 5k pace, though.

From Ian on Fri, Nov 30, 2007 at 10:11:43

Thanks for the feedback everyone, I can see I was running them a tad too fast. The link is really good.

From Dale on Fri, Nov 30, 2007 at 16:38:21

To get another take on Strides, check out what Greg McMillan says at:

http://www.mcmillanrunning.com/training4.htm

Then, you can take your latest race results and plug them into his calculator:

http://www.mcmillanrunning.com/rununiv/mcmillanrunningcalculator.htm

I use the Sprint Workout 100m times to judge my Strides.

I also run most of mine on slight downhills. Don't recall where I read that that was a good idea, but it was somewhere. Actually, mine are usually the last mile of a run, which is rolling terrain, so 5 are downhill, 2 are flat, and 1 is uphill.

I don't think you're running them too fast at all, but you're the real judge of what's "in control".

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