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Short Speed / Strides After a Time Trial??

Posted: Mon Jan 19, 2015 11:50 am
by Josh_1
Should a runner incorporate any short speed or strides following a 2400m time trial? I have not seen to much on this, but I would assume that, similar to a race, this might not be the right thing to do because of risk of injury.

Thoughts?

Re: Short Speed / Strides After a Time Trial??

Posted: Mon Jan 19, 2015 1:30 pm
by dilluh
Just one data point but I am typically hesitant to run strides after a time trial. I think the time is better spent just doing a decent cool-down run. If I really feel like I want to get more out of the day, I have on occasion done a post-time trial progression run up to about easy tempo pace and then stay at easy tempo pace for maybe 10 min. I didn't notice any ill effects (didn't really feel like I gained much from it either, though). Even that though I would caution on being careful and just listen to your body. More often than anything I typically find very easy long cool downs (4+ miles) after a time trial to be fantastic for recovery/turnaround.

Re: Short Speed / Strides After a Time Trial??

Posted: Mon Jan 19, 2015 6:25 pm
by Texjd
Josh_1 wrote:Should a runner incorporate any short speed or strides following a 2400m time trial? I have not seen to much on this, but I would assume that, similar to a race, this might not be the right thing to do because of risk of injury.

Thoughts?
Josh, I'm curious what others might say about this, but I have always done a few miles of cool down and nothing particularly fast after a race. If I had enough energy to do a short speed workout immediately after a 5k or 10k, I'd think I hadn't given a 100% effort during the race. That's just me.

Re: Short Speed / Strides After a Time Trial??

Posted: Mon Jan 19, 2015 7:19 pm
by dilluh
Texjd wrote:
Josh_1 wrote:Should a runner incorporate any short speed or strides following a 2400m time trial? I have not seen to much on this, but I would assume that, similar to a race, this might not be the right thing to do because of risk of injury.

Thoughts?
Josh, I'm curious what others might say about this, but I have always done a few miles of cool down and nothing particularly fast after a race. If I had enough energy to do a short speed workout immediately after a 5k or 10k, I'd think I hadn't given a 100% effort during the race. That's just me.
This is true, but I differentiate a time trial from a race. A race is 100% effort. A time trial is 98-99% effort. To me there is a difference. I also never do any extra workouts after a race.

Re: Short Speed / Strides After a Time Trial??

Posted: Mon Jan 19, 2015 11:24 pm
by Texjd
This is true, but I differentiate a time trial from a race. A race is 100% effort. A time trial is 98-99% effort. To me there is a difference. I also never do any extra workouts after a race.[/quote]

Dilluh - I'd agree with your point. I was looking at it as a 100% effort and not a time trial. Very much agree the same effort is not present during a time trial as compared to a race.

Re: Short Speed / Strides After a Time Trial??

Posted: Tue Jan 20, 2015 11:53 am
by Josh_1
I ran a 2400m time trial on the track this morning by myself, in the cold and the dark :-)

After the time trial, I ran 35 minutes at a progressive pace, and was probably around 75-85 seconds slower than current 5k pace by the end of that run. The start of that 35 minutes was probably 8:30 pace or even slower, but it sped up after only 7 or 8 minutes. I put in 10 total miles for the day with a 2 mile warm-up, striders, some CV work, then ran 8:15 for the 2400m and was pleased. My goal is to run in the high 17's in about a month. My next most recent race time was 18:16 for a hilly 5k five weeks ago. I would say that this was an improvement! I haven't ran "all-out" for anything shorter than a 5k in about three years, so it was tough to know what pace to run.

I went:

1:21, 1:24, 1:25, 1:21, 1:24, 1:20, or 4:10 for the first half and 4:05 for the second half. It was all-out considering I was by myself. I think that this was the equivalent of running sub 18 by myself.

Long story short, no strides or short speed was done after the time trial, but I felt like the extra distance was good for me afterward.

Thanks for the responses!!

Re: Short Speed / Strides After a Time Trial??

Posted: Tue Jan 20, 2015 12:13 pm
by Gabe1
I have read somewhere that it can be beneficial to run strides or short, fast intervalls after a race, because you have a very special hormonal profile in your blood stream (lots of adrenalin etc). Or something like that. I think that Salazar does this with his runners. But I don't know if there is really any science behind it, or if it is just something he believes.

And if it is a good thing to do, does that include lousy runners like me, or is it just for the Farahs, Rupps, Bekeles and their friends?

Re: Short Speed / Strides After a Time Trial??

Posted: Tue Jan 20, 2015 12:44 pm
by dilluh
Call me skeptical but I think you have to be "on" something a little higher test than gatorade to run and gain benefits from the epic workouts that Rupp and Farah do post-race.

Re: Short Speed / Strides After a Time Trial??

Posted: Tue Jan 20, 2015 2:48 pm
by qrkid
Josh

I normally do something extra after a 2400m TT.
Will take a really good recovery jog, at least 5min after I finish the 2400 and then I do 3 x 1000 Threshold reps with 60 sec jogs. Do a normal c/down like I would for any other workout after the reps.
My thinking is that even though the 2400 is hard it is still a very light hard day if that is all you do. I do not over do it but feel that adding some more efforts in is not that mush more on top of the TT.

Re: Short Speed / Strides After a Time Trial??

Posted: Wed Jan 21, 2015 10:28 am
by dkggpeters
I see no problem doing extra work after a short (2,400m/3,200m TT) Time Trial as it is short enough to recover from quickly. Tom had me do a lot of 3 MP, 2 TT, 3 MP last year and the 3 MP actually felt a lot easier after running such a quick pace. If I raced 5 or more miles, then I wouldn't put in any additional work.