steve common <[email hidden]> wrote
Quoted message said:MarkH said:W - 10 easy, plus 4x200 Billat sessions plus 2x400 Th - 10
easy, plus 4x200 Billat plus 2x400If you're only doing 4x200 it may be good training but Billat
has nothing to do with it :->
Yeah, I guess in the same way doing 8x800 has nothing to do with
Bart Yasso, right? :-)
But screw Mlle. Billat. I talked to another runner over the
weekend and he said that Peter Snell (of all people) designed a
speed work training program for him to optimize his 5K racing
times. Apparently, its main constituent is 20x200
puke-your-guts-out track sessions. So from now on I'll refer to
my own speed program as the "Snell sessions". And I'll wear a
black singlet to make it look truly authentic.
Quoted message said:On top of that, she advocates 30"/30", not 200m.
That's fair, she does. But like you, I changed it to the more
convenient distance measurement, although I agree that 200m too
long for me.
Quoted message said:That said, if you can manage 2x400 after the 4x200, and at
nearly equal pace, you're not far off the 10x200 effort so what
pulled you up after 4x200?
Fear of a messy death? Not sure why, but on that day those 200m
seemed more uncomfortable than a 400.
Quoted message said:How many seconds for the 200s?
42-44.
Quoted message said:How long were recoveries; same time as the 200s but covering
only 100m ?
Yes. Initially, too fast at 36-38. After doing the speed runs,
true half-pace seemed too much like walking.
Quoted message said:You could also do 133m in 30", with 66m in 30" recovery, but
it's a bugger to work out. Unless maybe by walking 33m back from
the 100m track marks (or 10m from the 100m relay boxes - I
think, or is it 15m?) to get the end point, and run from the
finish line back up to 133, then jog to the 200m track mark.
If my math is right, I think I am pretty close to doing 150m in 30
sec, so I could do 150m+75m+150m, which would leave me 25m to
complete the full 400m lap. So I could jog the recovery 25m,
reverse and jog it back, and reverse again back to the start of a
new lap for the full 75m. Of course, all that waltzing might get
me pulled off the track as being demented, but that could be a
worthwhile risk.
Quoted message said:It appears duck fat is particularly good for cleaning out
arteries.
Had roast duck on Sunday and my arteries do seem to feel quite a
bit a lot cleaner today.
Quoted message said:Good vin rouge too.
Yup, had that too. Aussie Cab.
Quoted message said:Hence (it is held) the obscenely
low incidence of heart disease in South-West France, given the
diet (some readers may recognise the original inspiration for
Heinz Baked Beans and Sausages :-)
Each time I find myself in a French hypermarche, I am known to
lovingly fondle cans of cassoulet, with the idea of filling my
suitcase. But the notion of having to explain my load to the US
Customs boors has always stopped from completing this culinary
mission. Maybe I'll work up enough nerve on my next trip.