This evening's track session at Carnegie was very different to previous sessions. We did short fast reps with relatively long recoveries. The sessions was: 6X150m, 12X200m, 8X300m with walk/jog recoveries of similar time to the efforts.
I was running in a group with Mark I, David B & Nick P. We averaged 27 seconds per 150m, 37 seconds for the 200s & 56 seconds for the 300s, which is considerably faster than we would normally run in a track session. The idea, according to coach Pete was to get used to running at a much faster speed, out of our normal comfort zone and to sharpen us up for the forthcoming 5k races.
The average pace for the efforts was equivalent to running a 15 minute 5k, albeit with about 15 minutes of recoveries along the way.
I didn't write a blog about Monday or Tuesday's runs. On Monday I ran up on the moors past the Swastika Stone & Windgate Nick covering about 13k very slowly. Yesterday was a similar distance covering the course of next week's Harrogate League race in Ilkley with laps around the park at the start & finish.
I think it pays to do some shorter sessions at a fast pace. I've been told the logic is to improve how you run mechanically. A chap who trains with us hardly does any long repetitive stuff - or much aerobic work. His main skill is 400m so he doesn't really need to. However, when he does a 10k or similar he always seems to do well, relying on his more efficient bio mechanics instead of his aerobic system.
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