Thursday, December 01, 2005

Fleet Feet

ORN: Treadmill; 6 quarter mile repeats, at 10 minute pace, 5 min w/u and c/d

OK, this may take some explanation. Everyone - EVERYONE - can benefit from speedwork. I don't do very much of it, but I should. Speedwork - on the track or treadmill - is the only way to maintain your efficiency and foot turnover.

I didn't want to run much today because I'm going to run/walk a half marathon on Sunday as training for Goofy. So, I decided to start my winter workout schedule of once a week treadmill track sessions. It's pretty simple really: warm up, run 1/4 of a mile at an elevated pace, walk an equal amount of time as a rest interval, and then repeat.

At a 10 minute pace - which is SPEED work for me - it takes 2:30 to run a quarter, so I'd run 2:30, walk SLOWLY for 2:30, and repeat 6 times.

It felt GREAT. There's something honest about banging out "quarters". I'm going to commit to doing some kind of speed sessions every week all winter long.

Waddle on, friends.

John

2 comments:

Mike Ballard said...

Thanks for the great training tip today plus all your words of encouragement through your articles in Runners World and The Penguin Times. God Bless!

liz said...

John, I don't do enough speed work ever - great to see a plan here for a treadmill - that's what I'm on mostly now - I'll be trying this tonight!!!