Has anyone got the Prime Minister’s number? I reckon we should get him on the thread:
Anyone followed Pete Magills fast 5k book training plans? Any reviews? Cheers
I have read it a couple of times now in the last six months. However, I haven’t followed any plans since I am currently focused on 21km.
I think the book is well written. He suggests you do something, but also includes the why. My only complain is that it does not include metric units (i.e., min/km). Everything is in min/mi 
I’ve found this to be a pretty good resource:
[Faster Road Racing](Faster Road Racing: 5K to Half Marathon https://www.amazon.com/dp/1450470459/ref=cm_sw_r_cp_api_i_WaSsFb9B20J18)
Yes - so annoying I agree!
Bumping some foam rolling posts of this thread after hearing
In the episode notes it is stated:
- Foam rolling after the workout to prevent DOMS is beneficial.
- Use the same method as for the warmup - 30-60s, 2-3 repetitions.
- You should have decreased pain, decreased inflammation and less impairments for 72 hours.
So here is my question for @Mikael_Eriksson (5 star podcast by the way!):
If foam rolling helps reduce inflammation could that on the other hand diminish some of the adaptation process of the training (as also said for anti oxidants)?
Since that inflammation would be a stimulus for body/muscle adaptation.
If that assumption is correct…a possible conclusion could be:
If you have enough time for recovery and/or want max adaptation, skip foam rolling. If you want quicker recovery for next workout, do foam roll…
…
Whereas my take would be if it helps the recovery so much that you could have better / harder / one more session in the flowing days that would be preferred over a slightly diminished adaptation.
Would be happy to hear your thoughts @Mikael_Eriksson!
+1
I dont think that its clear that reducing inflammation is a positive for healing?
Next week starting a threshold progression.
Will be my second attempt at this as last month I had to quit the progression about half way thru due to a bike crash and took a whole week off.
Went ahead a did a 5k test session last week.
17:37 is a new PR for me. It will be interesting how much this improves without doing any specific 5k work.
The progression is as follows, with 5min jog/rest between
W1: 3x10, 2x15
W2: 3x12, 2x18
W3: 3x14, 2x21
W4: 3x16, 2x24
W5: 3x18, 2x27
W6: 3x20, 2x30
I would not suggest doing any threshold sessions with more than 40minutes of quality. Unless you so those at more of marathon pace/effort rather than half marathon or faster (since your theoretical half marathon is in low mid 1:20s, threshold is even faster than half marathon pace).
The second suggestion would be to not do reps longer than 10 minutes and keep rest at around 3:1 to 5:1 ratio. Ex 6 minutes rep at threhsold would be done with 75” to 2’ rest. Running something like 8-12x3’ with 45”-1’ rest would allow you to stay closer to 10k pace without going over threshold and might help with economy a bit since you will be accumulating and getting used to higher volume at fast-ish running.
If your listed sessions are more of M pace of work, then I think those are reasonable.
Agree with OldFish here, those seem like long intervals for threshold work if 5KM times are your goal, they are more like marathon pace intervals I’d incorporate into a long run.
The Monaghetti session previously mentioned is a killer but oh so effective
I don’t really know the answer to this, but logically what you’re saying makes sense I would say.
On the balance though, keep in mind that while actively reducing inflammation has been linked with reduced markers of adaptation, it hasn’t been linked to reduced endurance performance improvements directly. I tend to prioritise being able to put in more and higher quality training above optimising for unclear mechanistic variables, so if foam rolling seems to help an athlete recover better and perform better in training, I recommend they use that tool.
I’m basing the intervals on this paper here
https://sci-hub.tw/10.1007/s00424-003-1215-8
Making the assumption MLSS and T are close enough to use the VDOT T pace.
I applied the same types of intervals on the bike and had really good results.
Are you also doing bike workouts?
This seems to be a lot or time at T.
Usually you want to keep it under an hour…
You seem to have a good running fitness, so this might not apply to you, But watch for over training.
I did a similar T build few years ago (pure running) and I ended up over training and really not doing great on the marathon i was training for.
In my case, the build was a Jack Daniels nightmare T workout.
You would start with (miles, then minutes joggin) 3, 2, 1 and at the end you would do 5, 4, 3, 2, 1.
That was long and painful day. I completed all of them then crashed hard 2 weeks later.
Also, what are you training for?
Marathon?
or triathlon?
5k times aren’t my goal really. Just a quick and easy way for me to test improvement without outside help.
We have this 40mile bike/run path, and there is this perfect 1.6mile out and back section where I can park and not deal with the rolling hills that are common further up the trail. Ideally I’d be testing with HM/10k. I like running, but not enough to race one without being in an official race.
The study lists MLSSv as “MLSSv is slightly faster than the speed of
the marathon run” which one wouldn’t typically describe as “Threshold” pace–it’s close to an adjusted Daniels 60-min T-pace.
I’m doing something similar with my Hadd run training right now just introducing what he described as Initial Lactate Threshold Heart Rate (ILTHR) runs this week, which is a HR range of 80-83% of Max HR. When I “master” this stage, I will bump up to the next HR range of 82-85%, then 85-88% then 87-90%.
The study lists MLSSv as “MLSSv is slightly faster than the speed of
the marathon run”
Completely missed that
edit:
Perhaps I need some re-evaluation then. I was pretty confident this was doable as i had finished 3weeks of it already before my crash.
Not to be unduly harsh, but isnt that essentially saying that the subjective experience outweighs the objective?
If research supports that inflammation is a positive part of the healing process, and separately that foam rolling reduces inflammation - do we need a seperate study to conclude foam rolling inhibits recovery?
Can we not say that it does inhibit recovery and it reduces DOMS, then your choose which you want more?
My dad is a PT.
One of his last continuous training before retiring was about how pain can help with injuries.
IIRC, the theory goes that if something hurts, say a shoulder, then the PT should focus on the patient to push the affected area to have pain. Its not pain till you start crying, and not for long periods of time, but you push till you have pain, hold it for a few seconds… rest/repeat…
he had great success with it the last few years before he retired.
point is, yes rolling alleviates inflammation, but also encourage pain, and pain tells the brain to send blood to help with recovery… at least that how I understood it.
Lifelong, Ive always understood pain to be useful information.
Hiding from useful information isnt something Id recommend until it isnt useful any more, eg youre strapped into a hospital bed so you cant do any more damage, so go ahead and plug in the morphine drip 
Having pain because I ran too hard or lifted too heavy sounds like its useful. Masking that with anything so I can do it again…not so useful.
But I can see why people take ibuprofen or foam roll, why have an uneccessarily hard life, right?
I do things in moderation.
I just took an advil 2 hours ago, because my body is in pain (I surely hope the Virtual Boston Shirt is SUPER nice), specially my legs. I called it quits this AM at the swim (felt sloppy and really didnt want to do shit) and last night i was rolling (very painfully) in bed, because I WAS IN PAIN…
so i caved and took one pill…please dont judge me!