400, 400, 800, 800,1000, 800, 800, 400, 400. the killer was only 400 after each. I don't specifically remember paces, but coming back down the ladder was with faster paces than going up. and it was hot. and it was uphill the whole time.
21 x 192 meter hill sprints. When I say hill, I don't mean hill, I mean HILL HILL. 2 steep hills to sprint up. Focused on form and turnover. Walk down, no rest at bottom. When your legs won't stop shaking, you can feel pretty accomplished. Yay for mount Diablo.
I wrote the comment about hills, but I just wanted to note that that is only one of the hardest workouts. 6 x mile at max aerobic pace was also a good one. Not including warm up and cool down, as a high school girl runner, it was challenging enough.
The previous hill is a 19 degree incline. Sprinting full out on that if fun all over the place.
6 by a hilly mile at max aerobic pace with 1 minute rest was proabably up there. But those hills were hard as well. Even at a sprint it took us a little over a minute to go up them, and it was hard not to lose our balance on the way down. I liked that the whole team of 50+ runners were all doing it together, and there was a very supportive atmosphere of cheering other team mates on.
tyborighow about...... a. mile repeats all out and your supposed to run with someone wayyyyy faster and you get like 1/3 of the rest and of course you go to a school with a very very hilly course and you are like balling the whole run. b. this thing called hill sprints...... and the coach lies about how many your supposed to do/ are planned to do...... good times.....
We did a number of August workouts that were conducted at, near or above 100 degrees. Even with 30 gallons of water in the back of the pickup didn't seem to do much to alleviate that, except to avoid death perhaps. Maybe the most onerous one was 5 x 1.2 miles over steep rollercoaster hills. It wasn't pace at that point . . . it was survival and deep resentment towards the coach. The crowning touch was the tarantula strolling across the team area. Perhaps even harder was the 9 mile recovery run the next day in the same temperature range.
Keep in mind that perception of difficulty of a workout is influenced by multiple factors, including, but not limited to: 1) training volume and intensity in the 24-48 hours preceding the workout 2) recovery efforts in the 24-48 hours preceding the workout (eg, sleep, calories, hydration, etc) 3) volume and specificity of prior like-efforts 4) fiber type of the athlete (fast twitchers will tolerate shorter intense efforts better and longer tempo efforts worse, and vice versa for slow twitchers) 5) degree of thermal and/or altitude acclimation of the athlete 6) relative general health of the athlete (two week performance suppression after a cold, etc) 7) and so on....
That said, I love to hear what's going down in NorCal.
Hardest so far was: 15 minute warmup 5 minutes rest for drills/strides 15 minute steady-state run (just under 6:00 pace) 5 minutes rest to group up on the line 5x1600m on grass, 2 minutes rest between. Started relaxed around 5:35, dropped a little time each repeat, last one in 5:07. 15 minutes cool down
400, 400, 800, 800,1000, 800, 800, 400, 400. the killer was only 400 after each. I don't specifically remember paces, but coming back down the ladder was with faster paces than going up. and it was hot. and it was uphill the whole time.
ReplyDeleteThis comment has been removed by the author.
ReplyDelete21 x 192 meter hill sprints. When I say hill, I don't mean hill, I mean HILL HILL. 2 steep hills to sprint up. Focused on form and turnover. Walk down, no rest at bottom. When your legs won't stop shaking, you can feel pretty accomplished. Yay for mount Diablo.
ReplyDelete5x2k's at 10k pace with 90 sec of rest. This was when I was in highschool
ReplyDeleteI wrote the comment about hills, but I just wanted to note that that is only one of the hardest workouts. 6 x mile at max aerobic pace was also a good one. Not including warm up and cool down, as a high school girl runner, it was challenging enough.
ReplyDeleteThe previous hill is a 19 degree incline. Sprinting full out on that if fun all over the place.
6 by a hilly mile at max aerobic pace with 1 minute rest was proabably up there. But those hills were hard as well. Even at a sprint it took us a little over a minute to go up them, and it was hard not to lose our balance on the way down. I liked that the whole team of 50+ runners were all doing it together, and there was a very supportive atmosphere of cheering other team mates on.
ReplyDelete13 miles with 2000 feet of gain during it at 6:50 pace during it.
ReplyDeleteIt is impossible to run 6 x mile at VO2 max with one minute recovery.
ReplyDeleteIn other words you cannot run a 10k at 2 mile pace.
Regardless of inaccurate discription of paces that's a brutal workout.
tyborighow about...... a. mile repeats all out and your supposed to run with someone wayyyyy faster and you get like 1/3 of the rest and of course you go to a school with a very very hilly course and you are like balling the whole run.
ReplyDeleteb. this thing called hill sprints...... and the coach lies about how many your supposed to do/ are planned to do...... good times.....
Let the Happiness of running roll.....
18x400m 4x200m with 65 sec rest, at 6200 ft
ReplyDeleteWe did a number of August workouts that were conducted at, near or above 100 degrees. Even with 30 gallons of water in the back of the pickup didn't seem to do much to alleviate that, except to avoid death perhaps. Maybe the most onerous one was 5 x 1.2 miles over steep rollercoaster hills. It wasn't pace at that point . . . it was survival and deep resentment towards the coach. The crowning touch was the tarantula strolling across the team area.
ReplyDeletePerhaps even harder was the 9 mile recovery run the next day in the same temperature range.
5 x 5 mile repeats at race pace
ReplyDeleteI'd love to hear the coach's explanations for some of these workouts.
ReplyDeleteProbably survival.
ReplyDeleteKeep in mind that perception of difficulty of a workout is influenced by multiple factors, including, but not limited to:
ReplyDelete1) training volume and intensity in the 24-48 hours preceding the workout
2) recovery efforts in the 24-48 hours preceding the workout (eg, sleep, calories, hydration, etc)
3) volume and specificity of prior like-efforts
4) fiber type of the athlete (fast twitchers will tolerate shorter intense efforts better and longer tempo efforts worse, and vice versa for slow twitchers)
5) degree of thermal and/or altitude acclimation of the athlete
6) relative general health of the athlete (two week performance suppression after a cold, etc)
7) and so on....
That said, I love to hear what's going down in NorCal.
I've run so hard I had to go poop. Does this happen to anyone else? My coach calls it intestinal fortitude.
ReplyDeleteyeah uhhhh can we hear a little bit more from the guy that does 5x 5 mile?
ReplyDelete12 x 800m with 30 sec rest; my times ranged from 1:56 to 2:01.
ReplyDeleteThat must be Jason Rexing. I heard he runs 13:55 for 5k. In trainers.
ReplyDeleteThe hardest I know of... 6 x 2000 all at sub 9:00
ReplyDelete60 x 400 (to copy the killer workout in Once a Runner). Avg of 73 with 100 jog recovery. 400 jog after each 20.
ReplyDeleteI watched Steve Scott run 6 x 400 at 56 with 100 jog recovery
ReplyDeleteInteresting comments so far. I do agree that the days preceding the workout will effect the difficulty level.
ReplyDeleteI am also curious to hear the reasoning behind the workouts.
Hardest so far was:
ReplyDelete15 minute warmup
5 minutes rest for drills/strides
15 minute steady-state run (just under 6:00 pace)
5 minutes rest to group up on the line
5x1600m on grass, 2 minutes rest between. Started relaxed around 5:35, dropped a little time each repeat, last one in 5:07.
15 minutes cool down
400, 400, 800, mile, mile, 800, 400, 400, 400
ReplyDeleterace pace