Speed work

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01/01/2003 at 11:18
On tuesday I will be doing my first proper speedwork from RW schedule:

My speed is about 10k/h
My session will be : 4M (inc 3x600m,200m jog)
I was thinking for the 3x600m to do 11.5k/h.
Do you think that's the right speed or too slow?
Any comments welcome!
Thank You.
01/01/2003 at 12:01
1/2m Girl,

If this is your first speed work session just start comfortable & run fast but not too fast. Don't worry about pace it's not going to be that important. The fact that your upping your speed will make you faster weather you like it or not.
Then on your next session you can aim to run them in the same or faster. If you keep doing this type of session you speed will be getting quicker over the next few weeks & months. You don't want to get stuck at a speed to slow now do you!

Your new years resolution could be to join a club.

A happy new & speedy year.

01/01/2003 at 12:02
Then on your next session you can aim to run them in the same
time [missing word from above]
or faster
01/01/2003 at 13:40
Thanks outrunning on new years day,

I tried once a speedwork session before & the next day my calf was hurting a lot.
Is it normal or does it mean I over did it?

Can't join the club yet as the other runners goes after work & it 's too early for me (I've got young children) and also they are a lot faster than me!

Happy New Year!
01/01/2003 at 14:22
speed work on your own is very boring.Join a club it will motivate u + push u much harder
01/01/2003 at 14:22
I tried once a speedwork session before & the next day my calf was hurting a lot.
Is it normal or does it mean I over did it?

Your legs are doing things that they are not used too, ie running!!!!!!!
They will ache, you will feel tired, this is normal. I still do.
As a general guide:
if both legs feel the same it's probably the training effect, just take it easy for a couple of day's.
If one leg is a lot worse than the other it could be a little more serious but this does not necessarily mean you are injuried, again just take it easy for a couple of day's. Most runners do!
When you know your body better you will be able to tell if your training hard enough or need a rest but it will take time.

Good luck with the speed session & let me know how you feel afterwards.

01/01/2003 at 20:26
Thanks again outrunning...day. Will let you know!

speedynot, I'd love to join the club as I know most of the runners anyway but can't! Time, Time, Time.I am looking for a Running Partner(s) but no luck so far!
01/01/2003 at 23:36
Cant join a club
they are all too fit in cardiff:(
02/01/2003 at 14:29
You might be surprised at being made welcome hippo. Most clubs offer a welcome to all abilities, give a few a ring.
07/01/2003 at 22:57
Hi Tim,

Did the speed session earlier on the treadmill, I think I messed up (see other thread on"training"), next week would have to do it faster I suppose!

No aching so far!
07/01/2003 at 23:03
Stourbridge have emailed me already, and said there is a ady of my speed
cardiff is too fit, will have to wait till April
07/01/2003 at 23:12
Hi there 1/2M girl!

I am terrible at speed sessions i hate them infact and i avoided them for the first year of running. I found that my local running club wasn't for me but I wanted to get quicker. I found the best way to incorporate speed is to work it into a run of say three hilly miles where you blast up all the hills or on a longer run go slow for the first ten minutes and then incorporate burst of speed push yourself really hard on the last 8oo metres . I Know this isn't technical but it has really worked for me.
I await criticism from the experts
07/01/2003 at 23:19
thats fartlek innit
07/01/2003 at 23:22
Yeah what ever name you wanna call it fartlek..interval...working your ass off
07/01/2003 at 23:43
focused speed work is great. you'll see a bom in your speed and performance


therefore you benefit doubly through speedwork.

the feeling i get when i run speed sessions is for the first half of the repetition i'm not so much comfortable, as able to keep the speed comfortably, the pain is psychological. then for the next quarter i feel the lactic acid building, and the final quarter is the give it nearly all you've got(so you'll still be able to do the next set). and then you get a short recovery which is surprisingly welcome and useful.

find a friend to run your speed sessions with you, it's unmotivational alone and you may not have the drive to finish the sesison on your own motivation, as you can often mistake the unaviodable taxation and pain of the repetitions for complete exhaustion, leading you to stop.
so, tips for speed sessions:

1)join a club, the coach will always know what to make you do, cos he's te coach and everybody knows he's the boss.
2)get a friend/group if you don't join the culb
3)ALWAYS FINISH THE SESSION unless you collapse and can't move from the pain(which would indicate youre not sectioning your training effectively)
4)engineer your speed work to your specific training, ie different sessions for different trainings such as marathon or 10km
5)vary the session you do, don't do all 800m reps or 200m reps, as you won't be rounded and complete in your training.

i guess you already knew this though, i didn't mean to sound patronising if i do.

enjoy, and the pain is a good thing, as ORONYD said, as long as it isn't intense for prolonged periods. keys tipe to aviod the pain, take a bath about 3 hours after the session, and a shower directly after. then stretch down after the session and lightly after thebat(when you're very warm and flexible)

again, enjoy,

08/01/2003 at 07:07
Well done 1/2 marathon girl!!!!!!!
08/01/2003 at 11:28
Hi all,
Cheekymonkee, when I can run outside my route is "undulated", I tried to go up keeping the same speed whenever I can! I am working on it. I think I need more practise!

Belfast Phil,
I think I might have increase my speed without realising.Over xmas & NY, the gym was closed & my partner was home so I run outside instead.
Last night was my fist night back on the treadmill, that's why I thought I used my Treadmill speed & do the seed work based on that. Maybe when I ran outside I was running faster(probably because it was so cold!).
Anyway, will do my speed work outside now, can't do with Treadmill anymore.New Year, New Rule: treadmill: for Emergency only.

Thank You very much for your help & support.
08/01/2003 at 12:08
1/2 Marathon Girl,
I'm glad your going to run outside. Lets face it how many races do you run on a treadmill.
Can if imagine if everybody turned up to the London marathon with treadmill in tow!!!!!!
08/01/2003 at 18:24
One thing I have noticed round me is that female runners are often to be seen early in the morning and male runners in the evening. I suspect this may be for personal security. This is something you need to bear in mind on these dark nights.

Having said that the last time somebody apprached me in a felonious manner in the dark I ran off (Obviously).

PS slight name change
09/01/2003 at 09:34
B Tim,
I understand what you're saying but as a
beginner I have found Treadmills very helpful.
I have learn the basic of running eg;speed, hill training, flat, different % incline....

Now I can really appreciate running oustside & I am looking forward for some snow!
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