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Did a 5 km run last night, the hydro, 2.5 km serious uphill slope, then down again. My knee is fcked today. Haven't run in almost a week and a half. Thing is I didn't even do a fast pace, did over 7 minutes/km up, and 6 down.
 
Scary_Turtle said:
100% is your 2km threshold pace.
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2km is a pretty short burst to base your threshold on. "Threshold" is usually defined as the pace at which your lactate produced from exercising is just able to be processed by your body and not build up. This generally corresponds to about a 60 minute max pace which for most reasonably fit people should be 9-10km+. Hence the popularity of 10km time-trials. You can also infer threshold pace from a 5km time-trial but it is obviously less accurate.
 
I was actually wondering whether we should not create a club for the Vitality world cup. Anyone else doing that?
 
Jehosefat said:
2km is a pretty short burst to base your threshold on. "Threshold" is usually defined as the pace at which your lactate produced from exercising is just able to be processed by your body and not build up. This generally corresponds to about a 60 minute max pace which for most reasonably fit people should be 9-10km+. Hence the popularity of 10km time-trials. You can also infer threshold pace from a 5km time-trial but it is obviously less accurate.
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Yeah but is speed work the max you are doing 120% for 100m or 115% for 200m or 110% for 300m then you are recovering. These are easily achievable considering the distance you are running.

So now being rather unfit (stuffed my knee up in the Comrades half) my 5km pace is around 5min/km I can still manage a 2km at 4min/km and do my 120% between 3:30 and 3:40 my 115% is between 3:40 and 3:50 and my 110 is holding on for dear life while trying to stay at 3:50.

Sometimes its just too much and you do the best you can.

Edit: Some of the guys I do this with go into the 2-3mins/km but I can't keep up with that I'm too old.
 
Scary_Turtle said:
Yeah but is speed work the max you are doing 120% for 100m or 115% for 200m or 110% for 300m then you are recovering. These are easily achievable considering the distance you are running.

So now being rather unfit (stuffed my knee up in the Comrades half) my 5km pace is around 5min/km I can still manage a 2km at 4min/km and do my 120% between 3:30 and 3:40 my 115% is between 3:40 and 3:50 and my 110 is holding on for dear life while trying to stay at 3:50.

Sometimes its just too much and you do the best you can.
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I'm not saying being well above threshold pace for short bursts is an issue, it's just weird to use a 2km pace as threshold. Most training plans I've seen reference "actual threshold"/10km pace even for sprint intervals.

Like my 5km pace was about 4:25-4:30min/km and 10km pace was about 4:50-4:55min/km before I got the rona (haven't run since late May at this point so those numbers are going to be a distant memory when I start again :crying:) which was a threshold of 4:55-5:00min/km and all my sprint and hill intervals referenced that pace.
 
Scary_Turtle said:
I don't know too much about vo2 max but I know how to change it pretty quickly but not easily haha.

If you run most of the time at 6min/km and for one week run at 5:30 your vo2 max will increase dramatically (1-4 points) increase to 5:00 and it will go up again etc etc. Not easy to increase your pace by 1min/km.

This will go up if you are just running 5kms at a faster pace than usual and if you do a slower long run it will go down.

During marathon season my Vo2max dropped to about 52 and when I was training speed I think it was sitting at around 60 maybe a bit under.

The problem is you have to train distance to train speed so its a double edge sword. Add 6 speed sessions a month and watch VO2max go up especially if you do 2 sessions in a week.
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Thanks for this, seems that I made the mistake of logging all my running (and even walking) workouts irrespective of whether I was taking it easy or pushing hard... so I decided, I would only log workouts where I intend to maintain or improve my pace... and shazam! VO2Max went up again today.
 
Still nursing the inside of my left knee. Started running 4 months ago (12+-km a week). Got it up to 24+-km per week but I'm guessing I either pushed the mileage or the pace too quick recently, or both. It sucks but at least strength training is going strong and the knee is feeling better each day.
 
InvisibleJim said:
This well written and informative article on Tempo Runs was suggested to me by Google this morning.

It's almost lie they listening in to this thread :unsure:
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That's why my body is burning out. I was hitting a weekly average of 155-160bpm. Sometimes you get in the rhythm and battle to slow down as well. I need to start incorporating walks or running way slower.
 
OnlyOneKenobi said:
Thanks for this, seems that I made the mistake of logging all my running (and even walking) workouts irrespective of whether I was taking it easy or pushing hard... so I decided, I would only log workouts where I intend to maintain or improve my pace... and shazam! VO2Max went up again today.
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This will work but takes the fun out of it for me.

I don't care what my VO2max is when I'm running crazy distances I'm fitter, feeling stronger and happier. I get less joy out of running a 20min 5km then a 4 hour marathon so making VO2 a priority isn't in my best interest.

I generally enjoy running so I don't find much need for VO2max but I can understand the need to be better it just doesn't bother me.
 
So yeah, seems the key to VO2Max on Apple Health, is to increase your pace. If I'd known, I'd never have logged the easier runs in the first place. Seems more isn't always better. :)
 

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