Training Diary: Speed Sesh 2x 400/800/1200 + 800 + 400
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Training Diary: Speed Sesh 2x 400/800/1200 + 800 + 400

Rob Murray
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Rob Murray

Rob is a self confessed running geek, obsessed with all things related to the sport, whether road, track or triathlon.
Rob Murray
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The evenings are getting even colder now and so the fight with Mr Will Power on whether to go for a run or not gets harder. This is where club running comes into its own as it’s a lot easier to run with a bunch of people at a set time and place, than force yourself out of the door for a solo run in the cold, dark night.

This year I have also succumbed to the lure of running tights. I was previously a proud ‘shorts all year round’ kind of runner but New Balance were kind enough to send me a couple of pairs of their Heat Tights. I tell you what, these really keep your legs warm and also give a compression effect. I tried them a few weeks ago before the temperatures had dipped and it felt like I was wearing full on thermals – but in cooler temperatures, they’re perfect.

Anyway, I digress.

Speed Session

Last night’s track session was a well focussed speed building routine consisting of 2x 400/800/1200 followed by an 800m and a 400m to finish. In trying to build up my weekly mileage slowly, I also added on a 2.2 mile warm up and ended with a 1.1 mile cool down to make it 7 miles for the night, even though the session itself was only 3.7 miles.

As usual, the aim was to run each repeat at an even pace throughout the night, rather than my natural tendency to take it easy for half the session and the do a speedy final 400m. Not any more! There were varying rest periods between each repeat.

It is interesting and was very evident how different muscles are employed during different distances, even between 400 and 800 metres. During the final 800 metres, I could not have gone any faster. However, a minute or so later I was able to ‘sprint’ round the final 400 in just over 60 seconds and it felt completely different. Fast twitch/slow twitch/off switch.

An enjoyable and very satisfying evening of training as usual, with top draw coaching on hand…

 

Author: Rob Murray

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