Well I tried the "IBDR" routine today. After a good warmup, my first run was actually 400m as fast as I could go. This was because the first run with IBDR should be around 60-70 seconds - right in line with my sloth-like 400m running time. :laugh: I recorded a self-measured time of 69.3 seconds, which is not too bad for me, especially as it's my first of the season (i.e. outdoors on a real track). That gives me a target to aim for hereafter of course. :spin: I rested exactly 3 minutes (as opposed to 3x70 seconds for this one interval), then proceeded with the rest of the session:
50-sec run, 2.5min rest
40-sec run, 2min rest
30-sec run, 1.5min rest
20-sec run, 1min rest
15-sec run, end
This is the opposite of Christian Thibeaudau's Running Man routine (Interval Build Up Running - which has intervals that get longer, my version for today had intervals that got shorter). I've done IBUR before and liked it, but not on a track (was outside though).
All runs were as "fast as I could go". Typically, for the runs over about 100m, I would not plan to go "all-out" - I pace myself (I guess that's normal?). I was expecting that as I got to the 20- and especially 15-sec run, they would be "all-out" sprints. That didn't happen. I think my brain sent the signals, but my legs felt like clay and they would not fire quickly.
Based upon this one data point, this IBDR routine is HARDER than IBUR, much to my surprise. In IBUR, you remain somewhat fresh for the first 3 runs or so (and your first 2-3 runs are all-out sprints, and they feel like it too). Also, even though the rest periods in IBUR are relatively short, fatigue builds up for the longer runs only. You can go all-out for the first couple of sprints and it FEEL like it's all-out. For the subsequent longer runs, you tend to pace yourself anyway (whether you're fresh or fatigued), so the impact seems lower.
Conversely, in IBDR, you're at your peak for the first hard long run, after which you're toast. Even though you get 3 minutes rest, you're still not anywhere near recovered enough to go faster on successive runs. I couldn't actually measure my distances, but I suspect my pace for subsequent shorter runs was actually slower than my first. So this gives a radically different (better? worse?) training effect to IBUR. I was actually thinking this was going to be easier, because the workoad is done up-front when you're fresh. So much for my great thinking! :tumble:
Any experts care to comment on this? What conclusions or deductions can I draw?
My personal goals right now are improved fitness overall (more muscle, less fat, better flexibility/rom, good conditioning, no injuries, and more sex and money).
I don't know if I'll do IBUR or IBDR (or something else) for my next session(s). I like the fact that it felt draining (I usually consider that a good sign). I'll certainly be interested in views/comments on this type of "training" :bouncy:
Regards,
WiZ
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