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Speed and Sprint Work

Yesterday I spent some time review the different training zones. From slowest to fastest you have:

Recovery Runs – 8:30 – 9:00  (marathon pace plus 1 to 1 1/2 minutes)
Easy Runs and Long runs – 8:00 – 8:30 (marathon pace plus 30 s to 1 min.)
Threshold or Tempo Runs – more on these later
Speed Work – 6:00 – 6:35  (Mile – 5K pace)
Sprint Work – faster than 6:00

Today I did two workouts. One with the Hillview kids after school and one with the High Desert Runners at Joe Walker. With the team we ran a 5 minute warm up and jumped into our first timed interval workout. Since we are working with only part of our field we used the driveway by the back gate as our starting line. From there we sprinted up the 30m hill onto the upper field and then proceeded clockwise around it. We did intervals of 1 minute, 2 minutes, 3 minutes, 3 minutes, 2 minutes, and 1 minute. This is one of the best workouts for us to see the capabilities of the runners. Over the years I have noticed the strongest correlation between the interval workout and race success.  There was only one girl ahead of me today – Kristine Mendoza, last years league champion. I am a little concerned about the depth of the 8th grade girls and the 7th and 6th grade girls are a big mystery right now.  The boys on the other hand are looking strong and deep….

At Joe Walker, we High Desert Runners met for another workout. Today was probably the 2nd or 3rd SMALLEST group of runners to ever show up since I have been coaching. The only night I know was definitely smaller was the night it was just Claire and I during a mild winter storm a couple years ago.  Tonight we had Claire, Ggreg, Jesse, Miguel, Alan and I.  Well,  Miguel is running for AVC, so he comes to hang out and run easy. Alan got there when we were close to done and he ran his own easy workout. Woody was also hanging out doing his own easy run. So, the workout was actually done by Ggreg, Jesse, Claire and I.  Claire, by the way announced that she had competed in a big western regional orienteering championship. I think she said it was in Wyoming. She was the first place champion for her age division.  Yeah Claire!!!

With this particular group I was the one leading the way. The workout was a Speed workout that slowly transitioned to a sprint workout. We did timed intervals working down from 4 minutes to 30 seconds in 30s increments. Miguel ran along with me on the early ones till Alan got there. Than he ran easy with Alan.

Before looking at results, I should mention that there was more than the usual killer headwind out there tonight. Here are my stats:

400m 800m Total D Pace
4:00 1:36 3:15 990
3:30 1:35 3:16 850
3:00 1:35 750
2:30 1:34 640
2:00 1:32 510
1:30 400
1:00 260
:30 140
18:00 4540 6:23

After the last interval I excused the group to do their cooldown. I then proceeded to do my 4 x 100 meters: 18.7, 19.9, 18.9, 20.7,   You can tell that the first and third are wind aided while the 2nd and 4th were AV resistance training sprints.

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