The interval is actually the rest period between efforts. I usually do 8x800M (3:30min) with a 2 minute interval between efforts.
To progress, either decrease the interval time over the weeks,increase your speed of efforts or increase the number of efforts, but never change more than one at the same time.
Episode 99 - Tito Tiberti
Released: Wednesday 30th November 2011
On this weeks show we bring you up to date with Jantastic. We’ve got an interview with the NYC front running Italian chat room favourite Tito Tiberti. One of our listeners is going to run the Mumbai Marathon. We’ve got rate your run, winner of the week, a rave and a 'non-gender' biased rant. With winter drawing closer we talk treadmill running in training talk. Tony mounts a reindeer and we tell you how to get your hands on some new adidas MT kit.
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Show Notes
Everything we provide at Marathon talk will be free for everyone who wants to be a part of our community. We’d like to thank adidas for their support in helping us grow this community and bring Marathon Talk to you each week.
00:00 - Intro
Martin’s been…inverse tapering, getting lost, parkrunsmackdown,
Tom’s been… loving his running and the cross country, and interviewing Tito Tiberti (thanks to Terry Withington)
- Yipee! Our Marathon Talk adidas technical clothing range (including tee's and vests) should be available to purchase from Sweatshop online from December 1st 2012. 10% off everything when you buy any MT kit. Please use code 'MTALK' which identifies you as a Marathon Talk listener and helps support the show.
Clothing page here.
- adidas marathon coaching store days Martin will be at adidas performance store in London Dec 11th – that’s a Sunday
- Marathon Talk - Live from Leeds PROVISIONAL DATE - 22nd February 2012 - at the University of Leeds in the evening.
- JANTASTIC is almost here! Sign up here from Dec 1st!
Jantastic is the 2012 Marathon Talk spring Motivation challenge. It'sall about you setting personal targets and striving to achieve them. It'll keep you motivated and on track with your running goals in the spring towards a marathon or any running event.
The most important thing to reach your personal running goal is to be consistent with your training. Regular running works.
Jantastic is about your personal challenge and accountability. Anyone can join in. It's not about running faster, or running more miles (although you might do that) but it is about participating, getting involved and
The first month of Jantastic 'Jantastic' is all about setting yourself a target based on how many times a week you'll run throughout the month of January.
The second month of Jantastic - 'Febulous' is all about adding a few miles to your longest run.
The third month of Jantastic 'Marchvellous' is about setting race goals.
Sign up as an individual or team (before the end of Dec 2011)
Select 'rivals' to pitch yourself against
See your personal Jantastic score in your profile
Monitor your progress and that of your team / rivals through your profile
Message and motivate fellow team members
See how runners in your town, area, age group and with the same goals as you are doing
Keep motivated and on track with your personal running goals
How to do it - the rules.
• Register to become a part of the Marathon Talk community
• Sign up to participate in Jantastic solo or as part of a team
• Set your target number of runs per week (this can be anything from 3 to 13 runs a week!)*
• Go out and run!
• Log your weekly runs by the cuff off at the end of each week.
• Hit your goals and stay motivated!
11:00 News
- Congratulations John Aitkin and Jim humble who are off to run the Mumbai Marathon courtsey of Sight Savers.
- New ultra race in Anglesey - The Ring’o’Fire (link)
- Run with world Ironman Champion Chrissie Wellington in Leeds on Dec 21st 2011. (link)
- BBC Sports Personality of the Year nominations revealed!
Poor showing - no women! SPOTY nomination bashing deserved in this case. (link)
Good showing - Mo Farah is there! Vote for Mo (or others) here.
- Rate your run
- Marathon Talk Podium
23:32 - Tony's Trials
- Tony takes female advice and gets injured mounting a reindeer.
29:20 - Training Talk
- The benefits of treadmill running and Tom's training session ideas.
- Tom's progression rules:
1 - Each interval must be at least as fast as the previous one.
2 - The total of all the intervals must be greater than the previous week’s
- The 1% myth? (link)
49:15 - Rant & Rave
- Jo Taylor rants about hanging around waiting for a Garmin signal and loads of yourant about BBC SPOTY.
- Daniel Henderson raves about 'Yanks' - glorious cheering - American style.
52:30 - Interview - Tito Tiberti
- The Italian with a 2:23 marathon PB wondered what it would be like to front run a world marathon major and so had a crack at mixing it with some of the world's best at the recent New Yor City marathon when he ran with the leaders for as long as he could.
Tito Marathon Talk NYC 'Chat Room"
1:16:45 - Winner of the Week
- John Kirkby for running 15 marathons for the charity he founded, Christians Against Poverty(CAP). Nominated by Daniel Weston
01:17:10 - Close and listener launch pad.
Thanks for supporting the show.
Run well.
Martin & Tom
-
Dave Keeley
Posts: 630th November 2011 16:31:57
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Paul Henry
Posts: 58that photo of Tito Tiberti with the elites at NYC is absolutly classic...
you can see it in the banner on his website http://www.titotiberti.it/
1st December 2011 14:17:04
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Paul Rudin
Posts: 104I didn't know about Tito until I listened to this week's podcast, but I did watch the NYC marathon on TV and I remember thinking: who is that crazy guy with a regular number running with the leaders :) As far as I recall he didn't get a mention in the TV commentary.
1st December 2011 18:03:21
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David Blackman
Posts: 83"I didn't want to damage the elites"!! What a nice bloke.
Dave - common mistake, just like the "chaser" is technically the beer, which is more up my street ;)
1st December 2011 19:49:52
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Tom Williams
Posts: 153@Dave & David.... I think we need a 'stewards enquiry' on this... you can chose the judge... who would be the World's most respected authority on interval training and we'll drop them a line? ;)
LOL :-)
2nd December 2011 11:48:27
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Dan Afshar
Posts: 10Tom, well done on catching up with Tito. Really enjoyed the interview thanks. And what a nice guy he sounded like.
Can I take credit for being the first to spot him? just looked up my comment on the chatroom after only 5 mins into the race:-
"14:50:29 Dan Afshar - Bloke on left in sunnies (with a regulation number) is about to die a death trying to get on TV"
4th December 2011 14:10:11
Tom Williams Says:
Hey dan - sorry, missed that when I was researching the interview... consider the credit for discovering Tito as all yours :)
2nd December 2011 17:24:18
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Dave Keeley
Posts: 6Oh dear, my first ever post starts with controversy. I always believed it was called intervals because of the interval between reps or efforts.
Maybe I'm right and the term has been corrupted or has evolved much like the English Language has a tendency to do.
However, although the term interval session is widely used, I can't see how the interval relates to the actual rep. Then again maybe I'm wrong.
I blame the trackies.
Maybe Bart Yassoo could help.
4th December 2011 14:11:41
Tom Williams Says:
LOL :-) It's all good Dave... I guess I would think of both as 'intervals' i.e. 400 metre intervals with rest intervals of 60 seconds? Not something I've particularly considered before, thanks for stimulating thought :)
4th December 2011 22:44:51
Ceri Davies Says:
Dave, I've heard the same from a number of people, you aren't alone.
2nd December 2011 18:14:45
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Anthony Ashworth
Posts: 42I really enjoyed the interview with the great Tito - what a shame it was quite difficult to follow at times, due to the poor quality of what I'm guessing was the Skype connection.
As for the treadmill training talk, again - very interesting. Mind you, I don't where you boys and girls go to the gym, but at mine here in Sapin, they put a 20-minute limit on the use of bikes, tradmills and cross-trainers. I go when it's not too busy but there is never really the possiblity of doing more than two 20-minute sessions back-to-back.
While I'm at it, I may as well say that when I'm on the bile or treadie there are often a few old boys who are doing the same, and they have a gay old time of it - not much physical effort that I can see, but plenty of bellowing to each other across me. I find this really distracting and, at the very least, totally anti-social. I hope Tom and Martin never do this?
Does that count as a rant?
Thanks very much as ever for the show, which is a real life-saver.
4th December 2011 14:15:22
Tom Williams Says:
Hi Anthony, glad you enjoyed Tito's interview... we actually had quite a few problems with the Skype connection. The interference from his end was worse than it sounded during the call so I had to do quite a lot of editing afterwards just to get it that far, we did keep hanging up and trying again so it was actually six unique calls stitched together after the event... and to top it all off I had microphone issues which rendered my side of the interview completely unusable so all the bits where I'm speaking were actually re-recorded the following day!
Don't worry, Martin and I don't guff around on the treadmills like your gym colleagues... love the rant ;)
T4th December 2011 10:32:25
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Anthony Ashworth
Posts: 42And you make it sound so easy! I guessed that kind of thing was going on - you only go up further in my estimation! Hope you don't think I was having a go.
Professionalism at its very best.
4th December 2011 22:00:05
Tom Williams Says:
LOL :-) Not at all... actually it's not professionalism, more a skilled cover up of unprofessionalism :)
4th December 2011 20:31:20
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Daniel Weston
Posts: 31Thanks for having John Kirby as winner of the week. Well deserved.
5th December 2011 18:51:20
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John Kissane
Posts: 74Started week 1 of the treadmill tempo session tonight, I hope you're right that my fitness will pick up faster than the session as not looking forward to that extra minute at 5k pace next week!
4th January 2012 20:24:43
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Karen Stracey
Posts: 1I've only just discovered marathon talk and have been listening to some past episodes. I found the treadmill training talk very interesting and I'm going to try the intervals and the tempo runs in the gym this week. My intervals have always been a little haphazard so Tom's rules will really help me progress from one week to the next.
Thanks guys, can't wait for next weeks instalment.
20th January 2012 08:25:32
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