DFW running club mark 3!! ALL ARE WELCOME!!

redsquirrel80

Talking of WAVAs.. Rich, do you use a particular site to work them out? I've looked at the ones on Fetch and somewhere else but they are slightly different! I think I'm just under Becky and on top of Simply :eek: :rotfl:

becky_rtw

The Fetch ones use old WRs as do the parkruns - sorry Red!! If we used those Simply would still be on top as hers would go up too

redsquirrel80

becky_rtw wrote: »

The Fetch ones use old WRs as do the parkruns - sorry Red!! If we used those Simply would still be on top as hers would go up too

Tis confusing - why don't they all keep them up to date?

Ah well, can you work it out for me Rich? 29, female, 52:50 10k - would be very grateful! :beer: and ps is the Sheffield 10k you're doing something different from the GYR? Same place and same day!

becky_rtw

Rich - have a question....

When can I add some more reps to my interval sessions?? What would be the key indicator for doing so??

RichOneday_2

redsquirrel80 wrote: »

Tis confusing - why don't they all keep them up to date?

Ah well, can you work it out for me Rich? 29, female, 52:50 10k - would be very grateful! :beer: and ps is the Sheffield 10k you're doing something different from the GYR? Same place and same day!

56.62%!

Nope, its not confusing at all - you cant keep updating every time a world record changes because you would have a complete mish mash of current and 'not so current' world records.

It may well take some time for the V70 10K WR to even be noticed let alone be ratified and posted. Just because we become aware of the senior mile world record and senior marathon world record almost instantly, it doesnt mean that the same is true of all the records across all the distances across all the age groups. So forget any idea of all records being up to date.....it simply isnt realistic. And it wouldnt be of any benefit anyway.

The approach taken is to take a fixed point in time, which is usually a year end publication of an exhaustive list of all the world records ....and keep that as a stable basis for comaprison of different performances.

If it wasnt done like that you could find that you ran 50:00 for 10K on 10th March and 49:30 for 10K on 15th March ..... and end up with a lower WAVA for the second one because some person somewhere has gone and smashed the world record. Since that other person's performance hasnt diminished your improvement in any way it would create a far more confusing picture if you had some kind of real time WAVAs.

RichOneday_2

becky_rtw wrote: »

Rich - have a question....

When can I add some more reps to my interval sessions?? What would be the key indicator for doing so??

4800m sessions are pretty demanding sessions so there is no reason to increase that.

You would only look at going higher when planning the next build up if, on reflection, it looked like you could handle and benefit from a higher volume.

More is better up to a point, eg the top runners will do 12000m interval sessions, but you have to build to that over a few years.

Theres a guy on RW who built his fitness well, but too quickly, went and did a 6 x 1 mile session at 5:00/mile and then couldnt train properly again for 18 months....so caution is the key with intervals.

redsquirrel80

Thanks Rich.. just behind Idio then What I meant really is that it would be better if they all used the same fixed point, e.g. the WRs from the end of the previous year.

beer_tins

becky_rtw wrote: »

Rich - have a question....

When can I add some more reps to my interval sessions?? What would be the key indicator for doing so??

Why not just do them faster?

becky_rtw

Okay thanks was just interested in that at the moment because I was walking to work this morning thinking about my next session so I am seriously enjoying them at the moment - dont wat to ruin it by trying to do too much but was just wondering if a few more reps would be beneficial!

I'll leave them till next build up then!

Which also reminds me - since my mara is a looooong time away I've only done a plan up to Dec 31st so I am bit stuck what I'm going to do after - current plan builds to 60 miles a week and stays there pretty much so I presume adding some more mileage and some hill sessions would be good (maybe together might be an idea) - but how high do I want to go this build up realisitically??

becky_rtw

beer_tins wrote: »

Why not just do them faster?

They're already getting faster :D, shaved off loads of my average on Tuesday