I want to write a post about how my training has differed this past year, compared to what I was doing previously on my own. My training previously can be summarized here: https://www.gulfwinds.org/ann-centner/. While mileage has increased substantially from 50-60 to 70-85 and I’ve focused more on recovery (sleep, rolling out tight areas, etc.), the biggest training change was incorporating specific threshold work. Before, I was doing straight 4-mile (mi) threshold/tempo sessions, before intervals or on a hilly route, but the pace of these was not as fast as threshold pace should have been. Basically, threshold was not prioritized.
I am training with my current coach
(Jon Mott) on a biweekly schedule, meaning different components are emphasized
biweekly. One week emphasizes interval pace, while the other features a more
robust long run (LR) workout. Both have plenty of threshold workouts to
increase fitness – the ability to run faster for longer.
For me, peak weeks (4 total)
during past two months alternating weeks have specifically included:
1) Intervals and threshold, LR
moderate progression by feel.
a. Traditional
intervals (400m’s, 800m’s 1k’s, 1200m’s, miles) - ~4 miles worth @ interval
(slightly faster than 5k race pace)
b. 6 mile
workouts in 2-3 mile chunks (2 x 3 mi, 3 x 2 mi with equal min active recovery)
at threshold pace (~15k-half race pace)
c. 18 mi LR finishing
with 1 mi threshold or progressing faster by feel to ~marathon -15
seconds/mile.
Total:
4 interval, 7 threshold
2) Mostly threshold work. I’ve
done 3 mi, 2 mi, 1 mi workout with 3 and 2 mile reps at threshold and the 1 mi
rep at interval or faster (equal minute rest). Then my long run has featured
moderate pace (marathon to marathon pace + 20 seconds) and 2-4 threshold miles.
Total:
1 interval, 7-9 threshold
Since I wished to do two longer
races (15k, half) and be tapered for both within a two-month time frame I’ve done
lower weeks where I’ll do 8 x 400m’s (race pace) the week of, 7 days out the LR’s
will be within my easy pace range, and 10 days out I’ll do a 4-mi tempo. I
run every day but listen to my body and take 2-3 easy days before/after any
efforts outside of my easy range.
BTW I use Jack Daniel’s VDOT (https://runsmartproject.com/calculator/)
to get a feel for where my pace ranges should be and to estimate goal race finish
times.
If any of the above did not make
sense or if you want to see the full schedule see my strava, link below 😊
Strava Runner Profile | Ann
Centner
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Missing my little bugger!!!
Currently at the ATL airport waiting to finish my journey to Omaha, NE. I’m looking forward to testing my fitness at the O.NE Half Marathon on Saturday!
Until,
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