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"Cruise" intervals for marathons: ideas and advice?
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TBinMT
Sep 17, 05 10:33
Post #1 of 15 (471 views)
"Cruise" intervals for marathons: ideas and advice?
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I'm trying to ramp up my mileage for a November marathon, my first in 2 years. (or I'll do the 1/2, depending on training. I will decide in October) Both plan call for "cruise intervals."
I like them. They seem easy ... Cruise intervals seem just like tempo pace runs with a little rest between intervals, right?
A couple days ago I ran 3 miles at marathon pace (7:20 miles) then did 4 X 1/2 miles are cruise or tempo pace: 3:10s with 45 sec. rest. Then ran home 2 miles at marathon "tempo" pace (7s). It was medium-tough and seemed like a good workout.
I feel pretty well-versed in interval training for 10Ks: 400s, 800s & 1200s either close to 10K PR pace with little rest (1 minute) or quite a bit faster than 10K pace but with lots of rest (2-3 minutes).
But what about "cruise" intervals and long intervals (miles and 2 miles) for 1/2 and full marathons ... Any advice?
Well as long as anyone was reading I thought I would boast: I was FIRST today (Saturday afternoon) in a 10K with 14 people !!!
I ran a 36:49, 10 seconds off my PR but it gets an *asterix* because 2 of the miles were downhill (net elevation loss about 600 feet, net gain maybe 200 feet) ... First 10K this year that wasn't part of a triathlon ... I beat my friend who often beats me, so it was good to have some competition. Beauty day, too ...
-TB
(This post was
edited
by TB in MT on Sep 17, 05 15:31)
smartasscoach
Sep 17, 05 10:55
Post #2 of 15 (456 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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Get a copy of Daniels running Formula. Yes, you can thank me later :-)
-
"Yeah, no one likes a smartass, but we all like stars" - Thom Yorke
smartasscoach.tri-oeiras.com
caleb
Sep 17, 05 11:01
Post #3 of 15 (446 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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"3:10s with 45 sec. rest"
Is that
stopped
or
easy jogging
rest?
TBinMT
Sep 17, 05 15:22
Post #4 of 15 (372 views)
Re: "Cruise" intervals for marathons: ideas and advice? [caleb]
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I still jog (in circles). My HR goes from 160 to 120, then I go again. Stopping completely is bad I know.
Fleck
Sep 18, 05 11:42
Post #5 of 15 (289 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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Here's what I used to do. Reasont hat I liked it was that you can do this sort of work-out anywhere and anytime and in any terrain. Don't need to go to a track. Don't need to worrry about distance.
Set the timer function on your wristwatch to 5 minutes in the count down and return mode, so essentially the beeper goes of every 5 minutes. Now you have a number of different options. I start off with 5 on and 5 off, say run 5 minutes at 10K race pace then jog easy for 5 minutes. Repeat this 5 - 6 times. Or you can to 10 minutes on and 5 minutes off or 2 X 20 minutes on with just a 5 minute break and so on.
It's simple and straight forward and you don't really need to think about it to much.
Fleck
Steve Fleck
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TBinMT
Sep 18, 05 13:39
Post #6 of 15 (251 views)
Re: "Cruise" intervals for marathons: ideas and advice? [Fleck]
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Thanks. That's a good one, especially with a HRM. I'll try it out.
Fleck
Sep 18, 05 19:16
Post #7 of 15 (210 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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This is a good work out to use an HRM, particularly for the 10 and 20 minute pieces. You can observe your HR stabilize and then surf along that edge.
Fleck
Steve Fleck
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http://stevefleck.blogspot.com
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devashish_paul
Sep 18, 05 19:22
Post #8 of 15 (202 views)
Re: "Cruise" intervals for marathons: ideas and advice? [Fleck]
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Fleck, this workout can't work as the intervals are not timed to the 4th decimal place, there are no lactates being measured, there is no mention of the Chi running technique, and there is no GPS employed nor an auotmatic download to an excel spreadsheet that is automatically uploaded to an online coach sitting at the other end of a GigE pipe who has never seen you run. Clearly, this advice that you are giving out is bogus and you need to be banned from slowtwitch :-)
aliciap
Sep 18, 05 19:38
Post #9 of 15 (191 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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plug in goal time to the calculator:
http://www.mcmillanrunning.com/...unningcalculator.htm
it provides suggested paces for intervals of various types.
alicia
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smtyrrell99
Sep 18, 05 19:44
Post #10 of 15 (184 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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Hello, A 36:50 10 Km suggests a faster marathon than 7:20 pace.
Styrrell
kdw
Sep 18, 05 20:28
Post #11 of 15 (175 views)
Re: "Cruise" intervals for marathons: ideas and advice? [smtyrrell99]
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According to the above mentioned Daniels' VDOT values, you ought to be capable of 2:50 marathon time with a 36:50 10K. If he is correct, you might want to get his book as $20.00 is a pretty small price to pay to knock 20 minutes off your marathon time...
TBinMT
Sep 18, 05 20:32
Post #12 of 15 (174 views)
Re: "Cruise" intervals for marathons: ideas and advice? [smtyrrell99]
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Right you are ... I don't plan to PR in November, just finish strong ... The "plan" is to build up to a couple 50-mile weeks in late October, run a 3:20ish marathon in November as a welcome back to the world of marathoning, see how the recovery goes then maybe try to PR (sub 3) in June, one year out from what I hope is my Ironman debut ... But the best laid plans ......
TBinMT
Sep 18, 05 20:39
Post #13 of 15 (170 views)
Re: "Cruise" intervals for marathons: ideas and advice? [kdw]
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I have fallen for that crap in the past ("A 40 minute 10K means you can break 3 hours") and ended up hobbled ... The last time I trained and ran a marathon was in 2003 ... A bunch of 50 mile weeks and a couple 60 mile weeks, 4 or 5 20+ milers, bunches of Yasso 800s and even a 59-minute 10-miler couldn't get me under 3 hours ... Part of it was IT problems, but basically I fell apart at mile 20 as usual ... I'm not going for a PR this time, just a negative split, but maybe next year ... we'll see.
kdw
Sep 18, 05 21:01
Post #14 of 15 (166 views)
Re: "Cruise" intervals for marathons: ideas and advice? [TB in MT]
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I wouldn't say that it is necessarily crap, just what you are capable of. It doesn't mean that if you can do a 36:50 10K today that tomorrow you can do a 2:55 marathon, rather that with proper training you could do that time.
Fleck
Sep 19, 05 4:33
Post #15 of 15 (135 views)
Re: "Cruise" intervals for marathons: ideas and advice? [devashish paul]
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Silly me. I was just trying to simplify things AND give them a work-out that really does work.
Fleck
Steve Fleck
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