5.25.17 Thursday Training!

Good Thursday All!

Today will be my first day back running since Chatt, coach has 15 minutes for today Z1

Actually feeling ready to get back into the swing of things.

Good morning

Long week of travel for my job so haven't posted much this week. Got home at 1:30 AM so didn't get up at 4:00 AM for any training today. May try to get bike ride after work today.

Hope everyone is doing well.

Kim: Glad your daughter had a great season in softball and nothing wrong with 4th in state.

Tried something new today during a run workout this afternoon.

I went around the block twice (2/3 mile each lap), sprinting the North/ South roads and walking the East/ West roads. I used my cul de sac road for warm up and cool down. Just by looking at the map, the North/ South roads are a little bit longer. So I did 4 sprints (around .2 mile each) with about the same distance walking.

Does this seem like a workout that is worth repeating? Normally I would just jog two or three times (sometimes four or five if I am really feeling it that day). I didn't really want to run today, so I tried this thinking it was better than nothing. But after the second sprint my legs started burning a bit, and I thought I may have stumbled onto something here.

J White

This is a modified version of interval training. Interval training is really good for improving your speed. One word of caution. Make sure you have a good warm-up prior to sprinting. I usually warm up at least 1.5 miles before any type of sprinting. I like to do my interval training on a track but nothing wrong with using your block to incorporate the training.

Fartlek training is also similar to what you did with your block training. I like Fartlek training when I don't want to spend time on a boring track.

I have no track, so "fartlek" is basically the only speed work I do. Basically hard for so many minutes (or seconds, for short stuff); easy for so many minutes. "Hard" can be by effort, or by pace or heart rate. If you haven't really done speed work before, I would get into it slowly, making sure you have a good base of endurance and no injury concerns, and starting with short pickups with less than all-out effort where you focus on good, relaxed running form and fast turnover. A good workout for speed work newbies is pickups of 30 seconds with 1:30 to 2:30 recovery. Later you can build these to "minute runs", tempo-effort pickups (sometimes called "feel-good fast") with 2-minute recoveries.

Ditto on the warmup. I never do speed work in any sport without at least 15-20 minutes warmup, especially early AM, which is when I usually run.

Solid day for me

3250 in the pool, and an 8+ mile run tonight

might jump in a local 5k on Monday but have a half iron coming up in a couple of weeks to see how out of shape I let myself get

Thanks for the feedback. I guess I will need to warm up a bit longer than I did for yesterday's workout when I try this again. I only did about 5 minutes each for warmup and cooldown.

My sprints were roughly 1:30 with around 2:30 rest between.

Thank you again,

J White