KEY WORKOUTS: GETTING STARTED WITH SMART TRAINING |
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Getting Started To have a great race, you have to have an idea what your average pace should be for a race. How do you do this? This is a paradox but you got to get out and race to find out! Here is how I do it: • Pick a flat 5K race. • Start out kind of slow and work yourself into a good pace. • Record your final time. • Use the average mile pace as your guide for training paces and races Don’t cheat yourself either! If you ran a certain time and “think” could have run faster, don’t use the pace you think you could have run. This will only ruin races and workouts; you have to be honest with yourself. A key element to being a Smart Runner is being honest with yourself! If there is one thing I know most runners do, is that they aren’t honest with themselves! Types of Key Workouts: A Smorgasbord of Training I will KEY on six types of workouts to increase your fitness. Intervals, Progression runs, Long runs, Hills, Recovery runs and Hoagie Runs. It is these main type which are what you should base your training. They all have their purpose to making you a better runner but ONLY if you use them right and THINK and FEEL about how to use them. “She blinded me with science”…Anaerobic Threshold, VO2max, etc. Why people don’t train Smart is partly because there is all this scientific jargon trying to give exact specifics on how to train. It is all so confounding! You may have read about VO2 training, AT training, etc. Listen, I have my PhD in Biochemistry, and I have listened to and read all this mumbo-jumbo about training and racing; but you know what? It is pretty much a big sales pitch. The problem I have with all this is that the WRONG people CLAIM they know WHY all this mumbo-jumbo works. Remember this. Well, I will let you in on a secret; most people DON’T know what they are talking about! They are not scientists, they are salesmen or pseudo-scientists. What we scientists do know is that certain workouts work and that there is a certain physiological response to them. So my training will deal with trying to figure things out, it is based on what has worked and indeed is related to real scientific data. But I refuse to talk science with you about it. I will try to talk about my Key runs in simple terms but as seen below they easily can be seen from their scientific basis as well. Table 1: Scientific Mumbo Jumbo Relation Spectrum Type of Run Scientific Name Spectrum Intervals Anaerobic .. VO2max .. Anaerobic Threshold Progression Anaerobic Threshold .. Tempo .. Distance Hoagie Anaerobic Threshold .. Tempo Hills Anaerobic .. VO2max .. Anaerobic Threshold Long Tempo .. Distance Recovery Distance =================================================================== |
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