December 16th, 2008
Yesterday’s light interval session was 6 x .25 mi @ 5k race pace with 1:00 recoveries. Went a bit faster than race pace, averaging 6:55s, but close enough.
And that workout marked my 7th and final week of shorter fast stuff in prep for the last 5K of 2008. It was a satisfying period, for sure; definite progress without a single injury or sore thing. Knock on wood, as I’m waiting to run in some snow showers that are supposed to come this afternoon while at the same time imagining a slip and fall (count on that fatalistic imagination).
Speaking of speedwork, I found a great piece of writing on intervals the other day and thought I’d share it with you - first post on this page. It’s one of the best, concise explanations I’ve read on the subject. Hope you find it useful.
There’s a new weightloss thread in the RW Marathon Training Forum (my favorite forum even though I’m not marathon training now) that, after eyeing all morning, I decided to enter. Five lbs should do me well. That’ll put me at 119-120, still more than “optimal racing weight” for my height (which Glover says is 114) but enough to make a substantial racing difference while keeping some semblance of boobs. My first contribution to the cause began a few days ago when I ran out of candy (I always eat candy after dinner) and didn’t buy more. Good habit to break, weightloss or not.
And for my non-running section today…next week is Xmas and Nick and I will be going to the Grand Canyon for a couple days to hide out. Lol, not the Grand Canyon, that was last summer’s adventure. This time it’s the Grand Canyon of PA, bascially a long gorge about 4 hours away from Philly. We’ve got a B&B lined up so it promises to be a fun, romantic way to get through the holiday. With our mutual love for all things holiday (cough, strangled cough) any diversion helps.
Aha! Just looked out the window and saw…snow! Flurries just starting, yay! Gonna have me a sweet little 8-miler. Adios for now.
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I’m amazed at how many people jumped into that weight loss thread. I’m in for six pounds.
Which Glover book are you referencing (hoping it’s “The Competitive Runner’s Handbook” since I own me a copy)?
Yep, that’s the one, the men’s chart is on page 439, women’s 440. What’s interesting is in that Daniel’s spreadsheet I use, in the weight section it says the perfect weight for a long distance runner my height should be 102 (gimme a cracker). But in the BMI portion of the same spreadsheet, it says a female my height less than 108 is “too thin.” Either way, I’ll take Glover’s chubby number over either of those.
Also, Glover gives you a weight range, in my case 102-125, so I’m technically, just barely, in bounds. Tell me how you are in his range – I remember you as thin.
hey how tall are you?
I just looked up Glover’s formula, which for guys is (Height X 4) – 128. It puts me 5 lbs underweight. So my wife’s “You’re getting too skinny” comments might be right.
Coincidentally, I just this morning re-read Daniels on Intervals. He comments that people have widely varying definitions, but he’s quite insistent that if you recover fully between bouts, then it’s not intervals but repeats. The point of intervals is not recovering fully, so that you get to VO2max more quickly in the next bout. This maximizes the time spent at VO2max in the course of a session.
Jim, whatever you call them, it’s just semantics, isn’t it? The point of the guy’s post is to describe the different type of speed sessions, what they do for you and the purpose behind it.
As an aside, most people probably don’t know that the word “Intervals” describes the rest between the work portions, not the work portions themselves. I always thought that was an interesting factoid.
Skinny or not, Jim, sounds like you’re at a fast weight. Don’t change a thing.
Doggie, moi? 5’4″. You? You’re thinner than me, right?
oh god no, I think we’re actually the exact same size. I’m a hair over 5’4 and 124lbs.
I can not imagine being 114lbs
We’re cousins…identical cousins…
Ditto on 114, especially at my age, you need some fat or you look haggard and I’m too vain to look like shit for running.
as long as I can be be Patty!
My first marathon I think I was around that, but that was 10 years ago. I think I’d have to starve myself to see it now.
I wonder if there are any non-runners reading this and thinking “Wow, these folks are wondering what weight they should be! I wish I had their problems!”
Hah Jim, it does seem kind of ridiculous, especially when it has nothing to do with how we look, just how fast we can go. Love it!
Doggie, you can be Patty anytime.
Alright, I read Glover’s chapter on Performance Weight last night (Pfitz’s stuff on HR will have to wait another night). I’m 6′ 2″. He says my range is 148 – 178. I committed to losing 6 pounds in that RWOL thread which would take me to 180. I gotta say, I’m not even sure where I would get that six pounds from, and according to Bob I should be looking to take off closer to 10 at least. I may make this a serious goal though, especially if I take a shot at the NJM in the Spring.
Gonna have to break down and buy Daniel’s book – put that on the xmas list I suppose.
Yeah, in a nutshell, optimum racing weight is skinny, not necessarily attractive. Pain in the ass that.
But it would make a substantial difference. According to my Daniels’ spreadsheet, 5 less lbs would take 44 seconds off my 5K. That’s HUGE.
As for Daniels’ book, does your library offer online resources? Mine has the previous version online, so you might be able to read it for free until you get your hands on it.
Hey GIM!
Just checking out your blog. Thanks for the Daniels spreadsheet. I had never seen this before. He’s got me 30 seconds faster for my 10 pounds – I think he’s right. Those are pretty close to my old speeds. I hate when he’s right. Now, if I can only shut the hole under my nose.
Have a great run today!!!
Hey back, cutie! Glad to see you dropped by. Too funny “the hole under my nose”. I was imagining a cleft palate for some reason (not that there’s anything wrong with that).
According to Glover I need to lose 20 plus pounds. Im not arguing just saying…
Hey Bruce, I see you’ve been upping your mileage lately. That works pretty well in the weight-loss area, I find.
Bruce, not that you should, but if you ever wanted to, Nick lost a lot of weight a year ago just be switching from regular bottled iced tea to diet. Seems like guys can lose weight by making small changes like that, us ladies have to quit important things…like candy.
Flo, Yes Im sure if I could give up pepsi and switched to bottled water I could lose some of it easy. Cannt stand diet pop. I have tryed to cut back, need to make a better effort.
Jim, yes Im trying to make it to 1600 miles for the year. Going to be close and December will be biggest month if I make it. Plus trying to build a better base to go back into marathon training next month. If I lose some along the way all the better.
Congrats on the mileage, Bruce, as well as the streak and the upcoming new Marathon training cycle.
Nice interval session! I want to check out that link you have in the entry (later on, when I can concentrate on what I am reading).
I think that weight loss thread will be a good thing-sounds like a lot of us are generally happy with our weight but want some accountability and support as we try to hit our best racing weight.
Kazz, your Before and After photos on that thread are amazing! Between the photos of you, Progman and Betsy….wow. Some serious transformations there. So proud of all three of you.
Mattsky, you’re another incredible Before and After guy (I think he lost 100 lbs) so if you ever stop by, a big woohoo for you, too!!