2009-06-23

Tröskelintervaller

Strax hemfärd och ombyte för sista genrepspasset innan en eventuell start på Trosa stadslopp. Lamas har ordinerat långa tröskelintervaller i hög fart enligt 3x3400m med 2 minuters vila som ska utföras på min flacka varvbana genom Silverdal. Tanken var att lura ner Jayo för lite sparring men han har gått och blivit krasslig så hoppet står nu till Herr Larm. Att ploga intervaller tillsammans med någon är ju som bekant oerhört mycket trevligare än att borra på egen hand. Hur som helst så ska första intervallen snittas i 3:15, andra på 3:10 och sista helst under 3:10. Vi får se hur det går. Som jag delgett i tidigare posts så har det successivt känts bättre och bättre med löpningen. Går dagens pass bra så blir det nog avfärd mot Trosa på fredag.

Efter passet väntar lite Guitar Hero Metallica, attans bra spel. Sedan är det tänkt att jag ska kika lite på fotboll på tv. Nu när vårt gubblandslag går kräftgång mot fotbolls-VM i Sydafrika så skulle det sitta fint med ett svenskt avancemang i U21-EM.

141 kommentarer:

swyzak sa...

Mot världens ände med tröskelkliv... Kör (lagom) hårt jag hoppas på ett bra utfall.

Anonym sa...

Kör du tröskelintervall med pulsklocka eller på känsla?

Har du några bra intervallpass för den som vill ta sig under 35 på milen?

Tröskelkungen sa...

Härligt att se att du kan köra kvalitet igen. Du har ju kört förståndigt hittills så det fortsätter du förstås med.

Lycka tillI Trosa om det blir så att du kommer till start.

Patrik Engström sa...

Swyzak:

Ha just det, världens ände. Utfallet blev riktigt (och lite överraskande) bra. Det blir start på fredag, frågan är bara hur man ska lägga upp strategin inför loppet med tanke på skadeperioden och utebliven i ryggen?

Patrik Engström sa...

Anonym:

Jag kör alltid med pulsklocka då jag tränar för att kunna studera dessa i efterhand. Men när jag tävlar gör jag det utan pulsband och ibland på mästerskap även utan klocka då jag främst springer för placering.

På mina tröskelpass har jag dock det senaste året valt att köra dem med GPS-klocka (Garmin 405). Det är ett utmärkt verktyg för att försäkra sig om att man lägger farten inom ett korrekt intervall. Jag ställer in den så att klockan piper till lite svagt efter 1000m så man får perfekt feedback under intervallerna i vilken fart man springer. Självfallet är det lite småkul att studera dessa mellantider efter passet och försöka dra lite slutsatser.

Det är lite svårt för mig att ge några konkreta förslag på intervallpass för dig som vill gå under 35 på milen då jag inte känner till din träningsbakgrund. Hur länge har du tränat, hur många ggr i veckan tränar du, hur ofta kör du kvalité, när vill du springa milen under 35 och vad är din nuvarande tid på milen? Alla sådana här faktorer påverkar ett eventuellt upplägg för hur du ska lägga upp din träning.

Jag skulle initialt rekommendera dig att försöka gå upp lite i mängd för att sedan krydda upp det hela med något inslag av intervaller i veckan. Min absoluta favorit är att köra tusingar men det har min tränare insett och ytterst sällan ger mig dessa då han vill ha variation i intervallpassen samt att det är väldigt lätt att mäta och jämföra snittider på tusingar mot föregående pass vilket kan skapa stress och press. Skriv gärna lite mer utförligt om din löpning så ska jag försöka komma med lite förslag. OK?

Patrik Engström sa...

Tröskelkungen:

Tack för pepp! Jo det är helt underbart att både kunna köra lite mängd och dessutom krydda upp det hela med hårda intervallpass. Jag är dock inte helt ute ur skogen än men jag är försiktigt optimistisk. Med tanke på gårdagens utfall på tröskelintervallerna så blir det definitivt start på Trosa stadslopp. Det är ju trots allt årets i särklass trevligaste lopp sett över hela tävlingskalendern. Du borde verkligen komma upp och tävla där!

Anonym sa...

Anonym här igen. Jag har träningsbakgrund från annan idrott - så helt novis konditionsmässigt är jag inte. Mitt problem just nu är att jag knappt får upp pulsen alls. Typ 162 i slutet av 400 meters intervaller i förmiddags. Jag körde 10 med 30 s ståvila på i snitt 3,18 min/km. Dö efter passet men som sagt rätt låg puls. Ska jag ha längre vila och försöka köra snabbare, kortare vila och köra fler och långsammare, eller har du några tankar..?

Patrik Engström sa...

Anonym:

Låter som ett tufft och svettigt pass i solen. Det är bra att du har en god idrottsbakgrun i ryggen, det brukar bli lättare då att vänja kroppen.

Mitt enkla förslag för att på sikt bli bättre på längre distanser (10km och uppåpt) är att först och främst komma upp lite i volym. Hellre fler aningen långsammare kilometer än få snabba. På så sätt stärker du upp muskler, senor mm och blir starkare. Efter detta har man en klart bättre grund att trimma upp med intervaller.

Vad gäller intervaller så föreslår jag att du främst försöker köra aningen längre intervaller med kort vila. När du kör tex 400ingar som i viss mån är syraträning så ser jag helre att du kör 15 st i långsammare fart och lägger in 200m joggvila på ex 75 sekunder. Ska du köra 10 eller färre intervaller ska det vara max och då ska du ge dig god återhämtning så du är helt fräsch när du kör nästa. Alltså kanske 2 minuters ståvila. Men om du siktar på att göra milen på <35 så ska du nog fokusera på längre/fler intervaller och jogga under vilan. På så sätt tränar du närmare hur det är tänkt att du ska tävla. Ett exempel är att köra 8-10 tusingar strax under tilltänkt milfart (alltså kanske 3:25-3:27) och jogga 200m på ex 75 sekunder.

Lycka till!

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