I'm doing some speedwork as I'm training for an ironman using coached workouts. I started with the intention of doing it barefoot, but I've found that I tend to push-off more, hence more friction, at higher paces. Also, at speed, I'll miss seeing a pebble here or there and that's no fun when your truckin'. I've also found that I just wasn't ready for rough asphalt, even at slow paces, so I've resorted to my Lunas for the rough stuff and speed days, and keep barefoot for recovery runs. After the event, I'll get back to work on my pure barefoot with a more relaxed running schedule.
FWIW, I'm your height and I'm 225 right now, started this year at 250, and want to get to 210 for the race in 3.5 months. My slow pace is 10:00/mile, and I'm running roughly 8:30/mile during tempos.
Man, some of you aren't getting it. Steve ran a half marathon after just a few weeks of getting back into running and while 80 pounds overweight! He's got a lot of natural talent, so I don't think our standards and experiences necessarily apply. Plus, he's super aware of all the variables.
As for speed and tempo work, all the pro trainers say it's necessary for improving one's aerobic pace. One's aerobic pace will improve on its own, of course, especially if you're starting from a low level of conditioning, but speed and tempo work will accelerate the process and, eventually, allow you to break through the plateau that a pure volume approach will establish.
... but I think he was here for interaction and discussion....
Right Laura, so let's interact, take into account what Steve has reported in his remarkable month and a half getting back to running, and not just spout the standard received knowledge, which, I agree, applies to most people, including me, but not everyone. I mean, I remember in karate one guy showed up and got his black belt in six months. Exceptions prove the (general) rule. Just because it took us years to work up to a half marathon distance, doesn't mean it has to take that long for everyone, right? Of course, Steve does add risk of injury with his quick build-up, and it's good we've all warned him and told him of our own stories of woe, but on the other hand, anyone who can run 13 miles just weeks after getting back into running is in a different category of runner than most of us, it seems to me. That's all I was trying to say. Good interaction should recognize that.... but I think he was here for interaction and discussion....
Excellent summary Steve! Two years ago I read up on all this stuff for the first time, and all pro-trainer-type sites (Magness, McMillan, Canova, etc.) say what you're saying. The problem for me is it's just too easy to drift back into an aerobic pace when I'm off on my tempo run, but you've reminded me of its importance. Ideally, I base my running week on running tempo and intervals/hills on Tuesday and Thursday, and then my long run on the weekend, and fill in the rest with run-commutes to add a little volume and keep the legs loose. So 20-25 miles should be tempo/speed/long run, and then another 5-10 volume miles. That worked pretty well for me, but my running's been really sporadic lately. Hopefully I can get back up there by the end of the summer, or at least by the time you're running your first marathon!Seems to me like the three types of workouts: Speed Intervals, Tempo, and Long and Easy Base Miles, make a symbiotic feedback loop.
The Long Base Mile Runs help create a stronger heart and more perfuse capillary beds, that help one recover faster, which in turn allows one to have shorter rest intervals between the high intensity bits of the Speed Intervals, the Lactic Acid producing Speed Intervals increase one's capacity to live with, and even enjoy [Good] pain on a run, while increasing both mental and physical strength, they also allow the body to use Lactic Acid as a fuel better, and a muscle that can use Lactic Acid as a fuel really well can use Oxygen (the preferred fuel) better, Intervals also increase the O2 capacity so that it takes more effort to push one past their aerobic threshold into lactic acid producing oxygen debt.
Threshold, or Tempo Runs, tie everything together...threshold runs are running right at the threshold of oxygen debt and hovering there for as long as you can.... Long Base Mile runs mixed with Oxygen Debt barrier crossing Speed Intervals both together should increase the pace at which the Oxygen debt threshold occurs.
Excellent summary Steve! Two years ago I read up on all this stuff for the first time, and all pro-trainer-type sites (Magness, McMillan, Canova, etc.) say what you're saying. The problem for me is it's just too easy to drift back into an aerobic pace when I'm off on my tempo run, but you've reminded me of its importance. Ideally, I base my running week on running tempo and intervals/hills on Tuesday and Thursday, and then my long run on the weekend, and fill in the rest with run-commutes to add a little volume and keep the legs loose. So 20-25 miles should be tempo/speed/long run, and then another 5-10 volume miles. That worked pretty well for me, but my running's been really sporadic lately. Hopefully I can get back up there by the end of the summer, or at least by the time you're running your first marathon!
Man, some of you aren't getting it. Steve ran a half marathon after just a few weeks of getting back into running and while 80 pounds overweight! He's got a lot of natural talent, so I don't think our standards and experiences necessarily apply. Plus, he's super aware of all the variables.
As for speed and tempo work, all the pro trainers say it's necessary for improving one's aerobic pace. One's aerobic pace will improve on its own, of course, especially if you're starting from a low level of conditioning, but speed and tempo work will accelerate the process and, eventually, allow you to break through the plateau that a pure volume approach will establish.
Haha, guilty as charged , although it wasn't the numbers that attracted me. I find it pretty easy to 'feel' aerobic and tempo paces, without a Garmin or HR, and I do like the feeling of running different paces. It's just that I'm too lazy or undisciplined to consistently implement a good weekly schedule that includes them in good proportion. And then of course winter always comes along and reduces everything to aerobic pace.Lee, I thought you were in the "just run" group? But, you can't pass up a training schedule with numbers and a good debate..