Ah, the last track session in the dark before the clocks go forward on Sunday! It was VERY hard to leave the house for training last night… Dinner was bubbling on the stove, TV was on and it was freezing cold, raining and dark outside. All I have to do though is visualise myself getting a PB and remember how great it feels! That was enough to get changed and get out of the door.
This was my weekly speed session at the local athletics track. I arrived early so headed to the track to begin my warm up and stretches, running five gentle laps (2000m) before even starting the speed work. The session itself was intervals with roughly a one, to one and a half minute rest period between each. The total distance for the speed work was 5400 metres, divided into three sets of 400m x 600m x 800m. With ‘The Big Race‘ coming up on Sunday I resolved to take it a little easier than usual. The 400′s I ran in around 1:10, the 600′s in 1:55 and the 800′s in 2:50. Of course having not pushed myself as fast as I usually would in preparation for Sunday, it felt like I had loads left in the tank after but this is a good thing – plenty for Sunday!
An easy to tempo paced 10k with club tonight #tapering
This week’s track session was broken down into 5 x 1000m repeats, with 2 minute rests between each. With frost beginning to settle on the ground and steamy breath rising from each person, a decent warm up was a must so I ran a 2k slow pace as soon as I arrived, building in a few dynamic stretches and sprints as I went.
Fully warmed up we took to the track did the five repeats. 1000 metres is two and a half times round the track, although it feels a lot further when you’re 800 metres into your final repeat! I perhaps was guilty of holding back a little as I was off to play football for an hour straight afterwards!
My average pace for the session was 5:40 minute miles. As stated in my previous posts about speed sessions, the focus was on maintaining a consistent pace throughout the session to keep the body’s effort increased for the full session. Well my pace looks pretty consistent! :
Consistent speed session pace
Time To Run
With my wife currently training for the London Marathon and two little kiddiewinks in the equation, finding time for the 10k training regime I’ve set myself is tricky, particularly in these dark winter evenings…
So this is how I found myself pacing up and down our hallway all dressed and ready to run at 8:45pm on a Thursday evening, waiting for the car headlights to appear on our drive. At dead on 9pm, my wife returned (she’d done 8 miles) and in a quick change of shift I ran out of the door in to the brisk night air.
The Interval Session
The problem with our village is that only certain streets have been deemed important enough to have streetlights. It’s for this reason that I was wearing a headtorch, although there’s something about being the only patch of light on a long dark street that makes you feel a bit exposed – it did make me run a bit faster though!
The aim for tonight was to get in some high paced intervals with a few hills chucked in for good measure. Tonight was essentially about making my breathing as laboured as possible, consistently for at least25-30 30 mins. I ran a 1k easy warmup before hitting a nice long flat road which is sprinted down for 2 minutess. At the end of this was a nice steep hill of 200-300 metres or so which I ran down and up and then (after an easy 2 mins recovery) sprinted back the way i’d just come.
This was followed by a series of intervals of increased pace before returning to the hill at the beginning for a sprint up it.
I was well and truly SHATTERED! Job done! Disclaimer: This isn’t how you’re meant to do an interval session – this on Run Britain is how you’re meant to do an interval session. It should be a lot more scientific with a specific pace (often your goal 10k pace) for the faster bits, but hey, it was dark and I couldn’t see my watch so I just did it based on perceived effort.
Easy 30 mins this evening, followed by Poole Parkrun tomorrow morning. Then a 90 minute run on Sunday. I may even join my wife for her 18 miles marathon training run on Sunday morning, eek!