[hup]

I'm taking a stab hoping for a reply or two from you trainers out there. I'm doing the Pfitz 18/55 and there is a 8-15K race scheduled for Saturday. I don't have access to a race, so I'm going to substitute a workout. I'm thinking I could do a solo time trial, but it sort of sucks keeping a race level effort for 6 miles all alone <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">. Any opinions on running, say, (7-9) mile repeats with 30-90 seconds in between? Any other suggestions? Thanks!

 

[rasmussenmp]

Hup,<br>
I have done Pfitz schedules quite a few times now including his 24/70. I haven't done any of the scheduled races (no races actually hit the right weeks). Anyway I have done several time trials. I agree they are very boring and very hard to keep a race effort going. Normally these races are scheduled the day before a longer long run. Its to fatigue/stress the legs more than normal so you get used to running on tired legs. Just like the last 10k of a marathon, but, without running a 26 mile training run. So, you could accomplish this in several ways: 1) time trial; 2) 6 x 1 mile intervals @ 10k pace with a short jogging recovery; or 3) just add a few more miles @ mp<br><br>
Good luck with what ever you decide. Its only a schedule and its up to you.

 

[mcsolar99]

hmm. you seemed to quick with that suggestion of mile repeats hup.<br><br>
3x2mi, 2 min jog recovery. don't slack off with just miles <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">

 

[hup]

Thanks fellas - since I'm doing a longer MP run on Sunday, the 3 x 2 or 6 x 1 might be the ticket. I appreciate your input and will let you know how it goes.<br><br>
hup

 

[hup]

mc, you didn't tell me I was nearly going to vomit.<br><br>
Just kidding (sort of <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">)<br><br>
It was hard, and repeat #3 was substantially slower than #1, but I got through it. Thanks Mike & mc.<br><br>
hup

 

[Wilson]

Maybe try a 10 km simulation workout--a la Bowerman and Dellinger.<br><br>
These aren't quite like interval sessions, nor are they like tempos; they're kind of in between.<br><br>
Try 6 X 1200 m at 10k pace, where your interval between reps is not a jog, more like marathon pace. These are invigorating workouts and great confidence builders.