speed work

<No I
have>

Sorry, we don't reply to idiots here.

Quoted message said:

What does everyone esle do for

speed work? I am trying to run under 17 minutes for 5k this year. It
just seem all the races around here are hilly.>

Hills CAN be speedwork idiot.

scottct05 said:

Does anyone ever do 200m for speedwork? What does everyone esle do for
speed work?

Very seldom, if 5k is your goal. Anaerobic work is fine, but aerobic
development is key for the 5k. You're training like a miler/800m guy
now -- you're doing these at about 800m-1 mile race pace. Nearly all
your interval work should be faster than 5k pace, but slower than
1 mile pace.

Here are some of my favourite workouts:

(1) 4x1200m, with a very slow 400m jog (about 2:00-2:30) in between.
For sub 17, you want these below 4 minutes each rep.

(2) A great 5k specific workout, again on a track, inspired by Australian
marathon runner DeCastella -- alternate 400m hard (about 80 seconds) with a
fast 200m or 300m float (6:30/mile or faster). Do this so it adds up to exactly
5k (change the length of the first and/or last reps if you have to).
The idea is to do average exactly goal pace for the reps, and time the whole
workout -- so the floats are the only variable. You have to push hard on
the floats, but not so hard you miss the pace the next rep. You will probably
do this workout in about 18:30 first try, but you should be able to get
it well below 18.

Anyway, pick your favourite interval workout and do it consistently. Then
have another workout -- something that emphasises aerobic development,
either more intervals, or a tempo run. You may want to vary the second
workout (some weeks, tempo, some weeks do 4min hard/3 easy over an unmarked
course) -- make the second workout less stressful. But be consistent. Also
get in a long run every week.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

hills
repeate over an over again.
maximus wilds and sun.
next day bike
ride up hills very easy.

don't has to run them just walk up and down them like
150° or about.
better too do when dirt soft so you can make steps like.
picking up 10¢ cans along rails on high ways.

Not really again I can't back this up ether.
1 2 1 2 butt know this:
1 2 1 2 1 2
I am your father..... 1 2 1 2 1 2
again not really. I can't back this up ether.

mini me. "Hit it"

Here are some of my favourite workouts:

(1) 4x1200m, with a very slow 400m jog (about 2:00-2:30) in between.
For sub 17, you want these below 4 minutes each rep.

(2) A great 5k specific workout, again on a track, inspired by
Australian
marathon runner DeCastella -- alternate 400m hard (about 80 seconds)
with a
fast 200m or 300m float (6:30/mile or faster). Do this so it adds up to
exactly
5k (change the length of the first and/or last reps if you have to).
The idea is to do average exactly goal pace for the reps, and time the
whole
workout -- so the floats are the only variable. You have to push hard
on
the floats, but not so hard you miss the pace the next rep. You will
probably
do this workout in about 18:30 first try, but you should be able to get

it well below 18YO.
(3) Lube my [censored], and head out for the gay bar.>

I knew it, you stinkin' pervert.

Quoted message said:

I am your father>

I believe you, because nobody else is stepping forward. So let me ask
you this dad, why'd you leave? Before maw died, she said you took one
look at me, and split. So how come? She said she wanted you to see her,
hanging from that tree out back. She's still there dad, well, most of,
no, some of her....

scottct05 said:

for speedwork? What does everyone esle do for
speed work?

Yep. But I do only 100m-125m recovery, to give near equal run/recover times.
I also do 30"/30" intervals on roads and trails when I don"t have any
measured sections of road or a proper track. Makes a nice change.

because.

Re: speed work

Group: rec.running Date: Wed, Apr 6, 2005, 12:04pm (EDT-3) From:
[email hidden]
I am your father>
I believe you, because nobody else is stepping forward. So let me ask
you this dad, why'd you leave? Before maw died, she said you took one
look at me, and split. So how come? She said she wanted you to see her,
hanging from that tree out back. She's still there dad, well, most of,
no, some of her....

Son time to get lost again.....
that tree.?

I live in the country son.
That tree belong in. Mary Tyler Moore show. the one that caught her
hat......

listen time to put her in the bud.
and move on.

mini me Hit it!
p.s. rr god speed.

p.s.s. Roots man told me if I stay in this group a too long time I
well get shot or killed in time.
so in time with these hafe ass trolls.
I well say my a doe's and change my name. don per saton.
Ninja vanish..........I am gone......

Donovan,
thanks for your reply. Normaly I do 400's at the beginning of the
season and work my way up to 1 mile repeats, because by the end of the
season I normally run a marathon. This year Ii have not planned to run
a fall marathon. My main goal this year is to run 5000m as fast as I
can. At the end of the season my running club puts on 5000m track races
under the light at the high school track. Those are great fun. Thanks
for your input,
Scott

Quoted message said:

Son time to get lost again.....>

No, no, please don't leave me again daddy, I need a strong father
figure.

Quoted message said:

I live in the country son.?

Interesting expression. So does this mean you are a cave dweller? You
did say that you lived "in" the country, whereas most of us live "on"
the country.

Quoted message said:

listen time to put her in the bud.>

You're right, time for some bud.
<puff puff, toke toke>

OR instead of being hungup on distances, just run as far and as fast as
you can, mark the distance, walk or slow jog back and repeat 10x.

Man Boy love,
If underage, illegal!