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

beer_tins

redsquirrel80 wrote: »

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.

I guess there are a lot of websites out there that have out of date information. But WAVAs aren't really an "official" thing, just a useful benchmark to measure your performance and progress against.

redsquirrel80

beer_tins wrote: »

I guess there are a lot of websites out there that have out of date information. But WAVAs aren't really an "official" thing, just a useful benchmark to measure your performance and progress against.

OK I thought they were more of an "official" thing than that.. anyway, I will shut up now and go and stretch me achy leg!

RichOneday_2

becky_rtw wrote: »

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??

Rather than be too concerned with the overall mileage its more important to focus on the key sessions - so getting the long run up to 22 miles and then hold it there week in, week out over a few months. 3 out of every 4 weeks should then involve this type of distance with every third one being a 'fast finishing' distance run.

It is more important to ensure that the main bulk of these runs are done in the 10-20% over marathon pace range than push the total mileage for the sake of it.

That plus intervals and long hills and the parkruns being used as lactate threshold runs are the key components.

I wouldnt go much above the 60-70 mpw level until we've seen how that beds down.

RichOneday_2

beer_tins wrote: »

I guess there are a lot of websites out there that have out of date information. But WAVAs aren't really an "official" thing, just a useful benchmark to measure your performance and progress against.

But more importantly to create a level playing field.

So as long as all the data that is being compared is being calculated on the same basis then it is a perfectly fair and accurate system.

And not at all confusing.

becky_rtw

Okay great! I'm hoping to get back up to 22 at the end of September - cant do it really before then because of racing commitments and then I have at least 6 planned in before the end of year plus some dropping back to 18 weeks and some races...I'm not bothered about mileage per se as I seem to making good progress on my currently 40-45 (going up to roughly 50 this week), I just wondered if I should try to stretch the plan a bit more or keep bedding down the work done before xmas really...

redsquirrel80

OK - confusing was the wrong word - I get the point! I was confused by getting different results when I thought they were all based on the same system :rolleyes:

RichOneday_2

Interesting article:


Perhaps we know too much. Perhaps in our efforts to stay healthy and uninjured, we have become too cautious. If the objective is excellence, do we know too much for our own good?

As in business, there is a risk-reward system inherent in training. If you train comfortably, you can be pretty much guaranteed of running reasonably well and staying healthy. If you train a bit harder, you will very likely race better, and your risk of injury, illness, and overtraining will increase marginally. Eventually, you reach a point at which the incremental risk of more training outweighs the likely improvement in your running. I suspect that we have been systematically overemphasizing the risks and underestimating the rewards. I suspect that we run the risk of ingrained mediocrity due to a systemic bias against risk.

Perhaps we know too much. Or, perhaps we just need to reconsider the optimal balance of risk and reward. If your objective is excellence, then perhaps a bit less caution is called for. Perhaps a more aggressive approach to training with its incrementally higher risk will help you achieve your objective. This raises a fundamental question: To reach your full potential, do you have to live on the wild side and take some risks?

Well, yes and no. The key to success is to understand both the risks and the potential rewards. The most successful runners take calculated risks based on an understanding of physiology and an understanding of their bodies. They find that fine line where the potential gains roughly balance the potential risks and train close to that edge. Are you training by the edge of your abilities or staying safely within your limits? The question is equally relevant whether your goal is a 2:30 marathon or breaking 4 hours for the first time.

If you want to reach your full potential you need to train optimally. You cannot afford to train hard for the sake of training hard and leave your races on the roads and track while you recover from injury and overtraining on race day or to waste your time and effort on ineffective training.

To train optimally, you need knowledge. To reach your potential, you need to read everything you can (taking much of it with a grain of salt) and pick the brains of experienced coaches and runners. And you need to learn to discern between the running gurus whose role is to help you simply survive your first marathon and those who can help you shave another minute off your personal best.

You also need self-knowledge, the kind which can only be gained by years of experience. You need to know how your body is likely to react if you do repeat 1200s today and a 15 miler tomorrow when it¹s 85 degrees in the shade.

If you take your running seriously, it is your responsibility to learn as much as you can about training, about recovery, about hydration and carbohydrate intake, about what shoes suit your biomechanics, and how much sleep you need. Then decide what to do with that knowledge. If your objective is recreation, then err on the side of caution as an insurance policy to keep yourself healthy and injury free. But if your objective is performance, then find that fine line of what your body can handle and take it to the limit.
In seeking excellence, you will periodically go over the line and need to back off, but with knowledge and experience you will achieve your running potential. So, learn as much as you can about training and about your own body. Then go train with your local version of the Kenyans and learn from them. There is always more to know.

RichOneday_2

redsquirrel80 wrote: »

OK - confusing was the wrong word - I get the point! I was confused by getting different results when I thought they were all based on the same system :rolleyes:

Exactly, so parkrun age gradings, for example, are perfectly accurate for comapring with someone else's parkrun age grading.

But to take that time for 5K and compare with someone else's 10K in a different event we have to use a common basis for comparison. Hence, the conversion to a level playing field in the results list.:D

becky_rtw

Thanks for that article Rich - I think what I'm lacking at the moment is 'years of experience'...I'm doing a lot better than last build up because of improved knowledge but I'm not sure where to go from December...think I'll leave it a bit longer and see how the 22s go and then decide...but I do like my plan to go as far as possible into the future as it gives me stuff to focus on!

Simplycynical

RichOneday wrote: »

Interesting article:


To train optimally, you need knowledge.

If you take your running seriously, it is your responsibility to learn as much as you can about training, about recovery, about hydration and carbohydrate intake, about what shoes suit your biomechanics, and how much sleep you need. Then decide what to do with that knowledge.

..... and that's where this thread helps enormously - the sharing of knowledge and experiences (good and bad). You have a very good nose for useful articles Rich - thanks