The method described above in this thread (contrast method) is of course the extreme way of going about it and got described only because the training at LSU was linked, and Shaver, like Loren, uses contrast training.
In the past, when I tried this, I got large short term performance gains–and then I got injured. So this time, I was MUCH more careful about total volume and total stress.
I survived!
This time, I actually got to race after the contrast/overspeed, and got a lifetime PB right out of the gate (and the conditions weren’t even that good–overnight storm, 60F, cloudy, slight drizzle).
So the next question is does the sharp cutback in volume necessary to get through the workout uninjured (500m HI/wk compared to 1500m at the start of SPP2) give you an absolute peak–or do you get faster yet through the SE from several weeks of racing?
Going to find out in the next few weeks.