tag:blogger.com,1999:blog-4979545333979747089.post1061969005989145785..comments2024-03-01T06:33:20.145-07:00Comments on The Running Man: Reader Question about Maffetone Method TrainingWyatt Hornsbyhttp://www.blogger.com/profile/14224514798393011001noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-4979545333979747089.post-24861689082148808942014-11-19T14:16:13.132-07:002014-11-19T14:16:13.132-07:00I totally agree on the all-out sprints. Some call...I totally agree on the all-out sprints. Some call them Fartleks (usually a bit more structure). Some call them strides. Either way they are not intervals, but I do think they are great. Related, short hill sprints are great for strength and pure speed too.AJhttps://www.blogger.com/profile/03256410616083520026noreply@blogger.comtag:blogger.com,1999:blog-4979545333979747089.post-37509213147413120472014-11-19T12:40:18.056-07:002014-11-19T12:40:18.056-07:00Great thoughts, AJ, and thanks for adding that lin...Great thoughts, AJ, and thanks for adding that link to that legendary post.<br /><br />Yes, tempo pace means different things to different people. I honestly think it depends on the race you're training for. The key to the marathon, beyond aerobic efficiency and proper pacing, is having the strength to hold pace and ideally speed up in that last 10K. <br /><br />Yesterday I read an article about speed development versus speedwork. Whereas speedwork involves intervals and can be very taxing, speed development might include all-out sprints of 50-150 meters with tons of recovery in between. They build pure speed that can benefit the marathoner. It was interesting stuff and I may dabble a bit in it as I've noticed my leg speed doesn't match my aerobic capacity. I do think intervals are really important but not as important as aerobic work and tempo runs. As you said, you have to first develop that solid aerobic basis on which everything else is built.Wyatt Hornsbyhttps://www.blogger.com/profile/14224514798393011001noreply@blogger.comtag:blogger.com,1999:blog-4979545333979747089.post-31549905068435190842014-11-19T07:47:09.539-07:002014-11-19T07:47:09.539-07:00You cannot have a conversation on this topic witho...You cannot have a conversation on this topic without a direct reference to Lucho's famous rant on quality vs quantity :) http://joghard.blogspot.com/2012/09/thoughts-on-quality-vs-quantity.html<br /><br />The short answer is that it depends, primarily on the goals and background of the runner. I've referenced this here before, but Hudson's survey of your background/goals in his book is worth going over. My experience has been that people that want to be competitive in marathons (sub-4 hours, AG awards, etc...) probably need to consider volume of at least 50 miles per week, with 85% of that being MAF/Easy. Possibly more.<br /><br />My PR came at a time when I was doing barely any speed work, almost exclusively MAF and aerobic work. In fact, I did a 30 mile run two weeks before the marathon all at super easy paces (like 11 min miles), some walking even. (I was also training for some ultras that summer.)<br /><br />My opinion here, but I think intervals are really for the super advanced athletes and athletes training for shorter distances (10k and 5k). I think Fartleks (mini-intervals with LOTS of recovery in between) and tempo runs are better for the average athlete/weekend warrior. Tempo can mean two things depending on who you talk to. Pfitzinger defines it clearly as a short run (25-40 mins, plus w/u and c/d) at or near Lactate Threshold pace. The other way you will hear tempo referenced is in terms of a marathon specific long run. In other words, a long run with pace! This is more what you mentioned, Wyatt. In this context, the plan is to run some miles (5-15) at or near marathon pace as part of your weekend long run. I think either type of tempo run is good for a marathoner. But, again, only 15-20% of total miles, and only after a proper aerobic foundation is built.<br /><br />AJhttps://www.blogger.com/profile/03256410616083520026noreply@blogger.com