I’d try to control the pace of the first 200 portion and concentrate on the second 100. As it is now you’re deteriorating as the workout goes on- which shouldn’t happpen. If you started with 26 flat, you could maintain- or even increase the pace throughout the workout, with good final 100s.
Chris,
good thread. i see you took my suggestion for the split runs. this is my last week of gpp so i will be doing the same exact workout next week. Charlie so if i am capeable of running between 22 and 22.6 right now 85% would be 25.8-26 mid for the first 200. that would be fast enough? And i was going to do 4 sets. good volume?
I’m in the gpp and I’m doing special endurance runs every speed session, Is this bad? It seems to be working pretty well. All summer I barely didn’t do any special endurance and did flying sprints and accelerations up to around 60 meters, my special enduracne is week so I’m doing some special endurance runs every session in my gpp.
I was really trying to hit my lactate system hard. It was more of a interval session than an SE/split session. I would have ran a lot harder for SE and rested about 20 minutes between reps. I am fairly sure I could have hit a high 22 mid 23 last night on the first rep if I went flat out.
I have heard that 3-4 minutes after a fairly intensive run is when the lactate levels are at their highest. So I figured I could really hit that system hard by resting 3 minutes, then 4 minutes for the reps. I wasn’t trying to go superfast just smooth and relaxed but maintaining decent speed. I was going more by perceived effort than times if that makes sense. I took the second and third reps easier in the first 60 of the 200 than the first rep so that contributed too.
I found the turns brutal on the legs though. I could really feel my ankles and calves. I was also running in lane 1 which probably contributed to it as well.
Thanks for any advice you have. I am very open to changing the workout around in terms of reps and rest if you think it’ll benefit me. I basically wanted to blast my lactate system last night hehe.
How come you’re inside? The weather’s been good outside so far! As for the lactate- maximize that DURING the split runs and spread the recoveries to at least 7min for now.
It was pretty cold and breezy last night but I think I’ll do the next session outdoors weather permitting. With a projected time of say 22.9 seconds for 200 what would you recommend I’d run the split 200 in?
85% would be 26.9 seconds so roughly 27 seconds for each with a 100 meter walk and then 100 meter at what percentage? 90%+?
That sort of breakdown with 7-9 minutes rest would be much easier for me. I could probably add another set for 4 total.
Chris,
how long does it take you to walk the 100? i was figuring taking a minute to 1.30 rest? Charlie what do you think would be better? And i plan to do 4 sets and i was going to take 5 mins rest but since Charlie recommended at least 7 i think i will take 7 depending on how i feel.
hmm I am not sure. I think about 1 minute to a minute and a half?
I have a feeling with 7 minutes rest I’ll be able to blast out the 200’s in 25 seconds no problem especially outdoors. 27 might feel a little slow but I’ll wait and see.
Remember in calculating times, this is a split run and not just a 200, so the final 100 time must be considered and should be faster than the 200 pace. Think of the whole split-run as one rep.
If I ran the 200 in 25 seconds it would be difficult to run the 100meter at 90% of race pace. Thus the comparitively slower 200meter time of 26.9 seconds.
Is the reasoning behind this to help teach good cadence and speed while fatigued?
