Run 800 intervals after swim???

Swim is very low impact so I really can't imagine how following it with a run will cause injury. I think you may feel like vomiting if you go straight from the swim to a hard run interval but that won't cause injury.

I am not a coach but I don't typically follow-up a long day with sprints. I try to run 5 days a week with every other day being an easy run.

That HIM goal is pretty fast at 2 hours...

Coming off an injury, three weeks of base building, and you are introducing intervals? I wouldn't do that, but that's me. As for doing them after a swim, probably not an issue, other than perhaps a fuel one. But in terms of physical damage, not really a concern.

I'm by no means an expert but I have to ask what you are trying to achieve by running 3x800 @5bpm under LT? If you just want "to run quick a bit" it would seem that shorter, faster repeats (i.e., strides) would be more appropriate and beneficial.

Edited by the bear 2011-02-01 7:25 AM

agree with scout.

you don't need intervals, just run slow pace it will do wonders for you especially with the injury thing.

Don't claim running 800's that fast is good training- except maybe mental health benefit.  Somehow I just felt like doing it. Base miles on short indoor track are so mind-numbing, and with this big winter storm doesn't look like I'll be running outdoors again soon.

And I did edit that HIM typo to HM.  For 2hr HIM I'd need a Sea-Doo & a Harley

i have started running 2-3 yrs ago i only run for traithlons, past weekend was my first run race.  i was numbingly slow still am.  my 13.1 was a 1:39.

i don't do intervals and or tempo.  slow and steady but consistent. 

"Numbingly slow"??  I'd say pretty damn respectable, esp for running only ~25mi/wk.  Sub 1:40 is FOP (top 25%) in lots of big local/regional races.

It falls in between. while not numbingly slow for most people, that is far from FOP in any regional race for a guy.

I generally try and follow-up all my swims with a short run on the treadmill (3-4 miles).  This keeps me running more days than not and adds some easy miles to my week.  Not saying this is right, wrong, good or bad, just what I do.

Michael

It's just part of BT culture.  Nobody ever calls themselves fast. 

My goal this year is to become numbingly slow.

I would even accept going at a snail's pace, or 1:45

I agree with the suggestions above.

To my mind, the issue about running 800 repeats after a swim workout isn't injury, but fatigue.  It is hard (for me) to run lots of intervals without getting injured, so I keep it to a minimum, and I want to get the most out of it that I can.  Going into them already fatigued is not a good way to do that, IMO.

pretty much like david said and you can read my race report for statistics.....imo not FOP....

i started pretty much at similar paces as you the 9-11 min / mile marker....proper base will go very far.  i don't doubt that tempo and intervals improve your speed but for the mere mortals with no prior experience regular lives simply building a very good solid base like 25-30 miles per week and keeping consistency will get you some great results.


Edited by trix 2011-02-01 7:37 PM

Nice thinly veiled brag post. 


j/k

:D

In terms of doing back to back workouts, it really depends what you are looking to achieve. Your body adapts based on the strain you place on it, this strain is a mix between the duration and intensity for a workout. If you do a swim followed by a run you will be straining your body in an specific way when swimming and then in another way when running.

However, there will be an accumulation in the total strain for the second session if done immediately after the 1st or even if resting/refueling some in between. This because your energy storage will be lower, you'll be carrying over some muscle fatigue, and other processes will already taken a toll on your body. Hence what normally be an easy 30 min run after a swim might become a 30 min steady or moderate run, IOW, even though it will be at the same intensity, the level of strain will be higher. In your case, an interval session with 800s which might already be intense by itself, done after a swim might place a greater strain in your body, which might or might not be a good thing.

The above can be desirable when doing specific training like a transition bike/run or training through an overload phase where your body will constantly we pushed for a limited time forcing it to adapt when fatigued/depleted. But this type of workouts are far in between. For AGers with limited time you want to get the most out of each session. For that reason it is recommend striving for quality sessions on the sense that for each workout you can focus on inducing specific adaptations and then leaving enough time in between so your body can recover, replenish and adapt to tackle the next sessions 'rested' (i.e. swim in the AM and run in the PM)

That said, AGers also have to train when they have time and realistically some can't spread the workouts throughout the day leaving enough time to rest in between sessions. Sometimes they only have time in the AM to do 2 workouts and in those cases, you have to do whatever you have to do. If you are in that situation, just be mindful about your own limitations and remember you will already be placing a greater strain in your body on the 2nd sessions when doing back to back training.

If you push a bit harder on the 2nd one every now and then, you'll be fine, as long as you stay withing your limits (IOW, not doing too much too soon), but if you are constantly pushing all the time then the 2nd session quality will decrease and you might enter the risky zone when your body instead of positively adapting is barely surviving to cope with it or just not recovering and here is when injuries might happen. 

It seems you are mindful of what you do, so as long as you are aware of the strain of the 2nd session and you take care of the details (fueling well before, during and after training) warming up, cool down, etc. you should be ok. Just try doing the quality session 1st and an easier one 2nd *when* possible. I hope that helps!

Thanks, Jorge!!!!  Great comments as always.  Due to personal scheduling issues many of us seem to do 2 sport work outs (non-brick, but close) .  Not ideal for sure, but we train when we can.

Posted my question since several triathletes who train at my fitness center who do what I described (swim then track intervals).  Sounds suboptimal but maybe not high injury risk.  Although trying to run anything near 3min 800M on a my busy indoor 200M track could strain the knees.  With many turns & cutbacks dodging other runners/walkers it's sometimes easy to feel like a halfback

Only been running 'seriously' for 2 1/2 yrs (2 marys, 1 HIM).  Have indeed noticed results from 20-30mpw in 3-5mi/day steady runs (outside long runs during mary plans).  30min 5k was high effort (near PB) when I started vs roughly Z2 lately.  Despite my age I'm still posting PB's as I run more.  I know it's not advised for runner of my mileage/slowness, but keeping these mental health speed runs to once every 1-2 wks hasn't hurt me (yet?).  Somehow strides don't give me the same mental lift as the occ fast 800 or mile.  Anyone else feel that way?

I think you've got most of the answers you need, but to address that last bit, yes sometimes I do just run faster. Not for a specific workout, i just feel good that day (or bike, or swim, etc). Sometimes it feels good to just go faster. assuming you are not hurting yourself, it may not be the best training practice, but mentally its fun.

not really i have just seen dozen of these posts....how do i get faster.  but most people just need to run, probably even leaving their HR monitor at home and doing a comfortable pace.

This^