И довольно значительно, на мой взгляд. Почти все бегуны любители используют его калькулятор, для определения тренировочных скоростей и предсказания времени на марафоне. Несколько дней назад он изменил свои расчеты в сторону убыстрения тренировачных бегов. И теперь длительные, к примеру, практически приравняны к марафонской скорости. И чем быстрее бегун, тем ближе его длительные должны быть к МС.
http://www.mcmillanrunning.com/index.php/calcUsage/calculate
Плюс он делает дележку на Speedster и Endurance Monster, объяснения дает там же.
Вот тут он дает объяснения в произошедших изменениях (с американского форума взято). Так что теперь вопрос "а не быстро ли я бегу свои длительные?" (привет, Виталий :) ), стоять не должен. Должен стоять вопрос "а не слишком ли медленно я их бегу?" :)
Hey guys! Greg McMillan here. Yes. The Calculator is evolving. We know a lot more about physiology (particularly with newer runners) than we did when I first created it back in graduate school so some of the pace ranges are slightly modified from before.
First, you'll notice that the endurance workout ranges are wider. One reason is that we now know that there is more variability in this training zone so you can run slightly slower and faster on the workouts and still receive the benefits.
Second, one negative of the Garmin generation is that folks are starting runs too fast. They feel their first mile must be within the zone. That's not true. Give yourself some time to ease into it. A benefit of the wider zones is that you can start a little slower and not feel rushed to get into the zone.
Third, for some runners, they have been running too slow all the time. The speedster types at the front of the pack have the problem of training too fast all the time but now we know that some runners at the middle to back of the pack have been training too slowly on too many of their runs. Some runs must be slow but some should be a bit quicker. So, the paces are a little faster for these runners BUT you must remember that these paces are for the running part since some runners are walking and running across their easy and long runs. Don't let this be daunting. Just ease into it. Start picking up the pace a bit on a FEW (not all) runs and I bet you'll find that after a month or two, you'll see your average running pace for all your runs move into the new zones (and your fitness will see a boost).
I suspect the other zones won't be too much of a change but you may find the Stamina workouts to be a bit faster. My ongoing research into the speed of the lactate threshold (the most important predictor of endurance performance) shows that we can actually push these workouts a bit faster as we get fitter. So, start at the slow end of the range in the early part of your training plan but over time, challenge yourself a bit to move toward the faster end. Again, take your time but realize that by challenging yourself in this way, you will boost your fitness.
Lastly, we have some really cool new features coming in the near future so we've added some of the new input variables as we get these features ready for launch. These don't affect the number yet but will in the future. One feature we are adding will be for heat adjustment of race times and training paces for those athletes training and racing in hot and/or humid conditions. I'm particularly excited about this because as many of you are currently experiencing, you simply can't match the calculator times at this time of year simply due to the heat. For now, just run by feel and adjust the paces much, much slower for hot conditions and look for this great option in our upgraded Calculator coming in the next few weeks.
Ok. That's it for now but I did hear of this post and wanted to add some insight into the changes. Please surf over to the McMillan Running Company Facebook page where we answer your questions and keep you up to date on the Calculator and all the new tips and tricks to help you train smarter and run faster.
Best,
Greg
Блоги
