Interval Pace Babbling

Warning: This may interest very few readers today, except the die-hard data junkies.

I am not sure what took me so long to make the connection! Interval pace is ran at your predicted 5k pace....all except Jack Daniels.

This week I had a moment where the dim light bulb, also known as "my brain",  lit up-- it was a little "Aha" moment with running.

I have been having some trouble with interval paces in my marathon training. My goal with Daniels' Vdot training is to hit these intervals at exactly the right interval pace- which he lists as 6:10 for my most recent races.

Anyhow, I have been coming up slow in most of my intervals. This is really nothing new since I have started training using Vdot, though. The intensity is tough!

A quick comparison of Intervals across some of the famous coaches

• I pace with Daniels is precise, "most people should shoot for 98% - 100% of HRmax, (95-100% Vo2 max)  rather than always demanding a 100% value". Also, there is an absolute cap of no more than 10K in I pace/week. Interval recoveries are to be easy aerobic, and equal to, (or lesser than), the time spent running at I pace. Intervals are to be 5 minutes or less, and 3-5 minutes is optimal. Using Daniels Vdot calculator: 1:29:30 half= 19:30 5k (6:17 pace) ...actual suggested I pace for training= 6:10
• Between McMillan's calculator and Vdot: Vdot it is faster. McMillan provides a window for training at I pace. My "window" would be 6:04-6:18. Using the McMillan calculator 1:29:30 half= 19:22 5k (6:14 pace) .
• Pete Pfitzinger (Advanced Marathoning) is reported to be a student of Daniels (Noakes Lore of Running), and incorporates his VO2max sessions as 3-5k pace workouts, or between 95-100% of your max heart rate. One of his plans states "Careful readers will notice that none of the VO2 max sessions calls for repeats longer than 1600 meters. The optimal duration for VO2 max intervals is two to six minutes; only elite runners will cover more than 1600 meters in a 6-minute interval.". I am kind of glad he doesn't have his own calculator.  The other two are confusing enough!

Heart rate data
I decided to take a look at my interval pace heart rate - just for kicks.

Using a heart rate max based on the highest number I have recorded in racing/training, my max heart rate is around 172 (5k race and feeling near death).

Click to enlarge- I am hitting around 94% sometimes. Nice water break after about 53 minutes. :)

The numbers, if accurate, show that my top interval HR max is actually around 94%, but most of the interval is spent at  92-93%. So I could be running harder....or my heart rate data could be off. In any case, I thought it was interesting as a test. (You might be bored stiff by it. :)


What has helped me (mentally) deal with the under performance in training is knowing/remembering a few things:

• I pace has always been HARD for me to hit, but in the last 5k I did (one of 2 in the last 3 years!), I out performed the calculator and I had been training at a lower intensity than I am now.
• The recovery times are short for these intervals--equal to or less than the TIME I spend running them. Before I had my Garmin, I ran all my intervals on the road (still do, by necessity) and did them all as 1600's (around 6 minutes each). I afforded myself 1600M recovery running, which  set me up to go faster in my intervals (longer rest), but took a greater toll on my body. It gave me great confidence until my injury period!
• Since all this interval work is done on the road, there certainly could be some variables factoring in with my GPS readings: not totally flat, hair-pin turn involved in a 1200M interval, or trees in the way.
• Racing times matter more than training times. Faster training does not always equal faster racing. 
• I am DONE with all interval paced training for at least 12 weeks. If I do any I paced running, it will be in an impromptu 5k. 

So I have excuses. And that works for me at the moment! :)
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Bonus random non-related info: I found out that the Eugene Marathon will have ladies Nike fitted shirts in small and medium- green. It's the little things. :)
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From readers, I would love to know:

Do you use your heart rate monitor? 

Do you like intervals? What is a typical interval session like for you?

Do you have a preferred method of establishing max heart rate?

Pacific Wonderland & My Running Thoughts for the Week.

After my 18 miler this weekend, my family wanted to go for a drive. As a child, I spent many Saturdays and/or Sundays doing this type of thing- drive somewhere- get out of the car, explore, drive back.

One of the perks of living in the Pacific Northwest is that in the winter, when it's not raining, there are plenty of places like this to go see.

 

This spot is just a short drive from our home.

  

We've driven through it many times, but never have really gotten out of the car there, until today.

Spill off from Loon Lake - Mill Creek.

A little overhang- the boys liked playing in their "cave" .

We found a trail down to the creek and carefully made our way there.

We couldn't quite get to the bottom today with the boys because the rocks were too slippery.

Another little "cave" perfect for the kids ^.

The campground is open only in summer, but you can park outside and walk in, like we did.

It's a popular lake for waterskiing, jet skiiing and the like- but in winter there is perfect isolation.

It's a natural lake that has sand trucked in to form a beach. In the winter, they push the sand up to keep it from washing out or getting nasty with debris.

My oldest is turning into a fine hiker !

The boys were excited to find a salamander ^   and a small playground .

It was a nice excursion for us all and I can't wait to get back as the weather gets even better. :)

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A few thoughts I processed while running this week:

• Why does running 18 miles seem so hard?                 A few miles later...
• Oh yeah. I am running the day before my long run nowadays. (revelation)  I ran 10 yesterday, and the day before, and the day before that...
• I think this is what it is supposed to feel like. Maybe.
• But could I do 22?
• I need to tweak my meal menu calendar. Week 4 stinks.
• Maybe I should tweak my training plan so that I can have fresher legs for a long run.
• Maybe I should leave it alone and see if I survive the 12/22 combo I have in a few weeks.
• That Nuun tasted like flat soda. Not bad, but I bet orange-ginger is better. =D
• According to the McMillan calculator, to run a 3:25:00 marathon, one should be able to run 6:04 for the mile. For a 3:15:00, 5:46, for a 3:05:00, 5:28.
• I think I counted 30 elk in that herd at the end of the road! That's the most I've ever seen.
• I don't think I like the Adistar Salvations so much any more. They feel stiff.
• I am so glad I bought that headlamp.
• I hope it's not going to give me a breakout on my forehead.
• I might have to ease up on blogging. :(  I think it's driving my family nuts.
• I am so blessed to have my family.

BEHOLD.

Now. Isn't that precious?!  Notice the chocolate between the eyes, boogers in the nose, and chicken hanging out of the mouth?

The kid just likes to suck his food lately. Gets a piece of something good and presses it to the roof of his little mouth. Hours later, it's still there. He's not eating much with his canines coming in, but he's savoring the flavor! I pulled the car over for this shot. Moments later I tried to take the chicken out, but he clamped down on my finger and I had to release it. He spit out the fragments when we got home. =D

I believe I found the PERFECT Christmas tree! I can't wait to see the look on Jon's face. What do you think?

Don't call the fashion police on me! It's a good day if I manage to wear anything besides old running shoes when I leave the house. Besides, in Elkton no one gives a skunk's tail what you wear. But this was Cottage Grove. I had to dress up.

Training:
Well, it seems I will have some more company in Boston! Looks like Ryan Hall made it past the computer snafu and registered for the race. (Read about it here) Woo-hoo! Looking forward to running with meeting him (in a long line at the expo).

Still trying to decide which route to take as far as training goes. Should I use a trusted plan many have done before (Pete Pfitzinger 18/70)? Or, should I use a slightly more personal approach that gives specific workouts (SmartCoach) . (I do like that I can completely revise it mid-training if needed.) Or...will I be brave and make my own plan - one that will work well for my lifestyle and specific talents/obstacles? I have a little more time to sit on the fence with this.

I did play with SmartCoach tonight, (just a little) to see what types of numbers it would spew out to me for work out paces. Interesting.....very interesting, indeed. I like it better than the McMillan calculator, and McMillan and I are good friends. :)