It recently occurred to me that I’ve been neglecting to do vo2 max intervals for longer than I can remember. I’d have to go back to my log from 2009 to figure out the last time I did anything like this. I would guess that it would have to be some point before November, before focusing on the marathon. Not that vo2max intervals don’t have their place for marathon preparation, but I decided I would neglect them in favor of focusing more on target pace.
I did want to do a couple of bouts of these in preparation for the Manhattan Half on jan24, but catching strep throat (twice) caused me to miss that opportunity.
So, with yesterday being an unplanned rest day, it was a good a day as any to try them out. As usual, I would have to do these on the treadmill, since it was during my lunch hour that I was able to get my run in. The weather, however, was total shit and would be considered to be “miserable” by most. Cold rain with the temperatures in the mid 30s. Perfect for running in my opinion, and while I would have loved to do something outside, I didn’t have the appropriate clothes or place to do intervals outside.
It turns out that I think the treadmill is a perfect tool for this type of workout anyway. Certain types of runs are suited better than others for the treadmill, with long runs obviously being the worst and tempos being somewhat suitable for example.
With vo2 max intervals, I prefer to do these based on time, rather than distance, because the thought is how much time you spend in your vo2max zone is what’s important . For me, I do 5 minutes hard at 9.8mph, with 5 minutes active rest at 6.5mph. I shoot for 6 intervals total to fill a full hour. Incline on 1.5 as always, and being on the Life Fitness treadmill, I have a nice feature consisting of a button labeled speed intervals that lets me toggle between the two speeds with a single push.
I was surprised I was able to get all 6 done considering how much I’ve neglected this facet of my training. However, I never believed certain workouts just train one system. If you follow Daniels, like I do, each system is broken down to different categories, for example strength, vo2max, endurance, economy, etc. and each type of workout is designed to target a specific system. But, I believe we always use every system when running as a sort of continuum where some types of runs strengthen some parts more than others. Many might disagree and point out this sort of goes against Daniels’ philosophy, but it’s what I believe.
For instance, reps are designed to target economy, yet I believe economy benefits from almost every workout, especially long runs which are on the complete opposite end of the spectrum. A long run could not possible be more different from a repetition interval.
But, in any case, I’m happy to get these intervals back into my repertoire, for at least balance if nothing else. I believe the only way to become fast is by running fast. Whether they are reps or vo2 max intervals, they accomplish that, maybe each strengthening one of two particular systems more than the other. In fact, I happen to log both of these types of intervals in the same way, as well as my races which are 4 miles or less.
I think going forward ill be alternating one day a week for tempos of some sort and one day for vo2max intervals on the next week. Long runs on the weekend as usual and at least one day or more at marathon pace in between. Easy runs on days for the rest of the week.
