YHC set a goal this year of ‘getting faster’ and doing more speedwork as part of my training program by doing at least 2 track speed workouts per month. So here’s workout #1, which YHC wanted to share with the good PAX at The Goat.

The plan was to do 100m, 400m and 800m intervals at pre-defined splits*. On the sprint intervals, the goal was to keep the intervals all a close to the same split times as possible so that the runners could get a good sense of how each speed ‘feels’. On the recovery, the goal was to get the heart rate to drop back to recovery range so that the runner could achieve the target split time on the next interval. For these recoveries our speed would  be even slower than a fellowship run – speed walking was encouraged to make sure recovery was sufficient.

(* While YHC intended to help each participant find their own pace via the very cool mcRun App (http://mcrunapp.com/), YHC’s phone died due to the cold, and the PAX were getting anxious (rightly so!) to get moving. So we agreed on some general pacing guidelines for the various abilities.)

So, with glow sticks marking off the 100m increments around Hooker field, we set out –

Warmup

• SSH, Imperial Walkers
• 400m warm up lap
• Dynamic warmups : 15m each of Lunges, Calf raise skips, High Knees and Butt Kicks, High Steps

The Main Event

• 6 x 100m at sprint pace (20 sec splits for the mid-pack runners) w/ 100m recoveries
  • 400m recovery
• 3 x 400m at 1 mile pace (1:30 splits for the mid-pack runners) with 200m recoveries (optional 400m recovery if needed)
  • 400m recovery
• 2x800m at Sub-5K pace (3:30 splits for the mid-pack runners) w/ 400m recoveries
  • 400m-800m recovery and regroup

Mary

• Long Slow Flutter
• Homer to Marge (aka Rocky Horror)
• Runner’s Hammer
• Slow Merkins

Announcements

• Wuerffel’s Bands at The Kraken Feb. 2
• Speed for Need picking up steam for Tarheel 10miler in April – more info to come from @RedOctober

COT