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Long Runs w/hills followed by Speed
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Hammer
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PostPosted: Tue Dec 17, 2002 10:25 am    Post subject: Long Runs w/hills followed by Speed Reply with quote

In my last 3 weeks of training I have been starting out my week (monday) with a speed workout [either: 1X100m, 15X50m or 10X75m Hills, all sprints] and I end my week (sunday) with a long run [+-30% of my weekly mileage] My long runs are usuall done from my home and I am forced to climb several steep hills (+- 400m in length).

What I have noticed is that I am, surprisingly, fresh on Tuesday following both workouts.

Could it be that the two workouts isolate different muscles in the leg. Hills = calves + thighs; Speed = Hamstrings + Glutes.??
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Dan
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PostPosted: Tue Dec 17, 2002 10:31 am    Post subject: Reply with quote

Wow, that's what I would actually consider a speed workout! Smile

Making sense of it is a bit tricky, however... I can't think what would be causing you to feel fresh after both workouts, other than maybe the change of pace being, well, a change of pace. The way your week is set up, the workouts are on back to back days, so it seems odd that they would compliment each other that well. I guess I would be mostly curious if it continues to work that well after a few more weeks.

Dan
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Distance_Guru
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PostPosted: Tue Dec 17, 2002 1:23 pm    Post subject: Reply with quote

I tend to think that Dan is pretty close with his change of pace statement. The speed work is really hard on the muscle fibers tearing them up but not taxing your energy stores the same way a long aerobic run does. The long run taxes your bodies ability to get energy an nuiternets to muscles but is pretty good at realigning the sacromeres in the muscle tissue thus speeding recovery from the speed workout. Although in theory you wouldn't expect to be really fresh after this I do think that you would be fresher, than most would expect.
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Conway
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PostPosted: Tue Dec 17, 2002 3:22 pm    Post subject: Reply with quote

Wow !!! One of ur guys using speed ... Way to go !!! What you described is really atype of cross training if you think about it ... And cross training is quite refressing .. I think that is why people seem to do more work when they cross train as compared to doing the same thing over and over ... Just doesn't tear down the muscles the same way becasue you are constantly using them differently ...
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Hammer
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PostPosted: Wed Dec 18, 2002 9:53 am    Post subject: Reply with quote

I always utilize speed in my (and my team's) training programs. The amount and quality of that speed depends on the particular season. As DG (I think) mentioned before; we often get into discussions in this group that don't really reflect our true views.

Anyway: It has always been easy to space out workouts during periods of time when I (or my team) does not have to RACE. During the winter months I look for ideas that I can use with my team. Currently I am looking for combinations that will work during periods with races.

This week (or yesterday) I wasn't as FRESH as I had been during the previos 3 weeks. But I had a bad FUEL day, and I think that had more to do with it.
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Conway
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PostPosted: Wed Dec 18, 2002 12:09 pm    Post subject: Reply with quote

And all this time I thought you were LSD and anti speed !!!
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Distance_Guru
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PostPosted: Wed Dec 18, 2002 3:03 pm    Post subject: Reply with quote

And today I had my team running 200's! Hammer doing sprints team guru running 200's Surprised ... add that to our funky little mascot friend and I'm pretty sure that puts us one sign short of the end of the world!
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Dan
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PostPosted: Wed Dec 18, 2002 5:21 pm    Post subject: Reply with quote

Wow, I never thought the evil mascot would have such a profound effect on our sheltered little lives... Surprised

Dan
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Distance_Guru
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PostPosted: Wed Dec 18, 2002 6:00 pm    Post subject: Reply with quote

Of coarse the final sign is an American born male distance runner winning a medal in a distance event at a major championship. In other words the world is safe for a while.
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Dan
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PostPosted: Wed Dec 18, 2002 10:44 pm    Post subject: Reply with quote

Something above could use a little clarification:

Quote:
As DG (I think) mentioned before; we often get into discussions in this group that don't really reflect our true views.


Would this be a Devil's Advocate type situation, or are you saying something different? I don't argue a point if it isn't what I truly believe...

Dan
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Conway
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PostPosted: Thu Dec 19, 2002 8:28 am    Post subject: Reply with quote

When you say distance are you ocnsidering the 800 ... Cause Krummenaker could win a medal next year ... In which case the sky IS falling !!!!
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Hammer
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PostPosted: Thu Dec 19, 2002 12:26 pm    Post subject: Reply with quote

Dan- I will be quite honest, "I often agrue just to agrue." I have a lot of different running philosophies so I feel comfortable agrueing from different standpoints. I have never run the same program in back to back years. Variety is the spice of life. One has to be creative to keep distance running fun and interesting to kids who are 12-18 years old.
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Dan
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PostPosted: Thu Dec 19, 2002 1:44 pm    Post subject: Reply with quote

Quote:
I have never run the same program in back to back years.

You don't completely turn it upside down, do you???

Dan
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Distance_Guru
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PostPosted: Thu Dec 19, 2002 3:23 pm    Post subject: Reply with quote

I will most certainly back Hammers statement that he argues just to argue sometimes. As someone that has had a discussion or two over a few beers.I know how much he enjoys spirited and intellegent conversations. The thing is he's a very well read and has seen and studied several different systems and styles. Therefore pretty much if anyone says anything must be done a certain way or can't be done a certain way he probably has seen personally or is familiar with some method that is an exception. He and I visit about training and the like occasionally and with his methods there are no absolutes, there is nothing that he won't ever do and nothing he always does. He's always tinkering, always trying to be inovative.

And Conway when I say distance I mean events longer than a mile. So right now it looks like the sun will burn out before the sky falls.
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Conway
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PostPosted: Thu Dec 19, 2002 3:53 pm    Post subject: Reply with quote

Distance_Guru wrote:
And Conway when I say distance I mean events longer than a mile. So right now it looks like the sun will burn out before the sky falls.


I just refuse to believe that we can't produce any distance runners of world class caliaber ... I refuse ... "Even the sun goes down, heroes eeventually die, and horoscopes often lie ... " or so a song goes (name the song or the group) .. I say the Farm Club develops someone by 04 ...
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