Hey Everyone,
The first workout is here and I'm glad to hear so much enthusiasm out there. Let's jump right in:
400- take it easy on this one. It's just to get your blood moving and get the jitters out.
2x800
3x600
3x400
Full rest after each interval. This means that you should rest about as much time as you ran your previous interval and you have your breathe back fully. Later in the summer we'll move towards starting your next interval before you recover, but for now the idea is to be rested enough that you get as much good quality fast running in as you can.
Afterwards we're going to do some barefoot striders on the grass to work on form and buildup some foot strength.
It's going to be hot. Listen to your body and drink lots of water before during and after the run.
I'm going to be grilling up some food at my place for all the runners afterwards. Come on by to grab a bite and a beer if you want.
Run fast,
m
Monday, May 30, 2011
Thursday, May 26, 2011
How fast is fast?
We're all set to start up Tracky Tuesday and I am fired up. I snuck in a workout earlier this week and it's just not the same without everyone there pushing eachother and laughing through the discomfort. Can't wait for the first session.
If you are wondering what pace you should be running there are a few things to think about. The idea is to run faster than you would in a race so that your body is shocked into adapting. For track workouts, you want to run as fast and hard as you can so that when the workout is done you can't run any more.
The way I do it is that I run faster than I think I should so that by the time I'm half way I'm pretty sure I can't finish the workout. If you do this you'll be surprised that most of the time you'll be able to get through it and even if you don't, you've still got a heck of a workout in.
You can also check this out: www.mcmillanrunning.com/mcmillanrunningcalculator.htm It can give you an idea of the paces you should run for speed workouts. There's also some interesting thoughts on training if you are into the science behind it.
First workout will be posted soon.
Run Fast,
m
If you are wondering what pace you should be running there are a few things to think about. The idea is to run faster than you would in a race so that your body is shocked into adapting. For track workouts, you want to run as fast and hard as you can so that when the workout is done you can't run any more.
The way I do it is that I run faster than I think I should so that by the time I'm half way I'm pretty sure I can't finish the workout. If you do this you'll be surprised that most of the time you'll be able to get through it and even if you don't, you've still got a heck of a workout in.
You can also check this out: www.mcmillanrunning.com/mcmillanrunningcalculator.htm It can give you an idea of the paces you should run for speed workouts. There's also some interesting thoughts on training if you are into the science behind it.
First workout will be posted soon.
Run Fast,
m
Tuesday, May 10, 2011
Tracky Tuesday Returns for 2011
Hey everyone,
Hope you all had a good winter. It's time to start up tracky tuesday for another season. Our first workout will by Tuesday May 31st.
Much of the same from last year where the focus is on getting in a high intensity workout, but this year we hope to have some more things organized after runs like heading to someone's house, hitting dive bar, or having some beers in the parking lot.
Looking forward to seeing you at the track.
Run Fast,
m
Hope you all had a good winter. It's time to start up tracky tuesday for another season. Our first workout will by Tuesday May 31st.
Much of the same from last year where the focus is on getting in a high intensity workout, but this year we hope to have some more things organized after runs like heading to someone's house, hitting dive bar, or having some beers in the parking lot.
Looking forward to seeing you at the track.
Run Fast,
m
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