Neither London nor Boston but internet solecisms.
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Speedwork has always been an integral part of my training. During the winter, this tends to be one session per week. So after the Berlin Marathon, I spent two weeks just doing steady running, with no quality whatsoever as part of my recovery period. Thereafter, training has followed the following pattern:
Some thoughts on the above sessions: why are we doing it?
Many runners don't go anywhere near a track. What are the advantages of speedwork training?
Track running is a discipline I learnt at the age of 11. Discipline is the right word. Because it is an absolute distance ie. 400 metres, it is possible to time each session completed. The pace judgement on which I depend so heavily in all my races was learnt very early. The stopwatch never lies — if you run an interval too quickly you will pay for it on the next one.
The above sessions were devised by Phil Cook. Although more naturally gifted than me, as well as being 14 years younger, Phil is currently not at full fitness. However, he's at a level where he and I are compatible as training partners. Simon Nurse is also of a similar standard which means the three of us not only get on very well socially, but also help each other enormously athletically. Compatability in track training is hugely important — in speed training sessions each of us works for the group, and don't try to race sessions which is destructive. Interpersonal trust is vital. We negotiate the pace we're intending running before the session so each member understands their role.
Because it's currently autumn, we're in the process of rebuilding endurance for the winter. This process is equally applicable for cross country or any road event from 10 Km upwards. Speed is of secondary importance — for now. Hence the recovery time is small — 200m jog equates to no more than 90 seconds. This has an additional benefit in cold weather — we're never running easy for long enough to get cold. Which leads me to another point: the warm-up. Warm-up is very specific. It is designed to get you warm. I usually run a minimum of 4 laps, with each lap being quicker than the preceding one. So from shuffling along for the first 100 metres or so, by the end of this period I'm virtually sprinting. There can be no compromise with a warm-up, if you rush it or take insufficient time then injury is an increasingly likely outcome. Then, after some stretching, we run at least 6 x 60 metres of strides, just to loosen up even more. I ignore any banter from my partners that they want to start the session. I'm 47, which is a lot older than them. My body will tell me when it's ready for a track session. I just listen!
You will note from the sessions that two were done indoors at UWIC. The first of these was due to essential maintenance work at Leckwith which closed the stadium, but the second was through choice due to very cold, windy weather. Leckwith is a bit of a wind tunnel at the best of times, but in certain conditions there are times where the potential risks outweigh the benefits.
I must admit to not having run indoors for 25 years (and even then on a concrete surface in an aircraft hangar at RAF St. Athan) Running indoors at UWIC is something else. For a start it's much warmer than outside; which enables you to run faster. The 200 metre banked track also gives you a huge sensation of speed. However, you have to be careful — it's easy to actually run too fast and risk injury. Running in track spikes always makes my calves very sore, but after a session at UWIC they were twice as bad as usual. So Wednesday morning is always very gentle.
Running indoors is also very popular, so you have to be very aware of the needs of other track users.
However, we enjoyed it so much that we're going to incorporate it once a month, just for variation.
Last updated 26 December 2005
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