Wednesday, February 27, 2013

Types of Runs: How They Affect Your Body

I came across this article from Running Times Magazine (and you should read!), and it delves into the specifics as to when certain workouts actually impact your performance and create positive changes to your running ability.

I thought this was a piece of gold:

"While running-specific adaptations are unquestionably cumulative, each piece within the framework has its own recovery timeline, and it's important not to overlook this critical point when planning your training. The best time to perform a specific workout depends upon the time it takes from doing it to realizing its benefits on goal race day, coupled with the recovery profile of a workout. As mentioned above, the short answer regarding gains -- for all the types of workouts -- is about eight to 10 days. However, because of the variant stresses that different workouts place on the body, each must be considered separately. (See "Scheduling Your Schedule", below.) Knowing this information means knowing what workouts make the most sense shortly before an important race.
V02 max intervals tax the body the most and take the most recovery time. Pfitzinger believes that full recovery takes about eight to 10 days. "You would want to do your last hard V02 max workout eight to 10 days before a major race," he says. "During training or before a less important tune-up race, you do not need to be completely recovered from one hard workout before doing another, so you could do another V02 max session after five or more days." Rubio agrees and has his athletes perform a V02 max workout approximately every seven to 14 days, and never in the final week before a major race."
And they added this chart:

Type of Workout
Time Until Next Similar One
Day Before
Day After
VO2 Max
5 x 1000m @ 5K race pace w/ 400m recovery jog
5 or more days
recovery run
recovery run
4-mile tempo run @ half marathon race pace
4 or more days
recovery run or speed development
recovery run, speed development or easy long run
Speed Development
12 x 200m @ mile race pace w/ 200m recovery jog
2-3 days
recovery run, tempo run or easy long run
recovery run, long run or tempo run
Long Run
18 miles @ 1:00/mile slower than marathon race pace
4 or more days
recovery run or speed development
recovery run

I'm integrating this into my running schedule for Base = 1 trianing, when I start into the actual ultra-marathon mileage and hardcore trianing.

Right now, I just want to add to my mileage base with consistent mid to long distance runs that are either focused on increasing my lactate threshold (tempo runs) or just long slow distance (for leg endurance).

That'll provide the necessary leg strength and endurance for the real training, when I start including VO2 max intervals

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