RunningAHEAD - Topic: Need for Speed

azsalty

My salty dogs

posted: 6/1/2009 at 8:18 PM

Sorry-- won't be able to make it this week.

Dave T.

"Beep, Beep!"

posted: 6/3/2009 at 12:37 PM

I will try to make 5PM on Wednesday. Should be fine.

Life's journey is not to arrive safely to the grave in a well-preserved body, but rather to skid in sideways thoroughly used up, totally worn out and loudly proclaiming ... WOW! What a ride!

L Train

posted: 6/4/2009 at 8:44 PM

Nice, Tall Dave:

6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:29	5:57
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:29	5:58
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.49 Mi	3:10	6:28
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.5 Mi	3:08	6:16
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.49 Mi	3:08	6:24
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:30	6:00
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:30	5:59
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:29	5:57
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:30	5:59
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:31	6:06
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:30	6:01
6/3/2009	Run	SHS Track - Speed Workout	Track-Speed	0.25 Mi	1:30	6:01

azsalty

My salty dogs

posted: 11/16/2009 at 6:30 PM

I'm planning to break off from the group after about 3 miles Tuesday night.

I will be heading to the Sanford track for a quick "time trial" set.

2x400 with rest in between, 1x 1600, 2x400-- then back to the Y.

Join me if you feel like it. I will likely be doing something like this until the snow covers the track.

L Train

posted: 11/16/2009 at 8:13 PM

I'll join the fun.

azsalty

My salty dogs

posted: 11/16/2009 at 9:40 PM

Anyone joining should bring their heart rate device if they have one. The mile TT should give a good baseline for the Max and target heart rate.

azsalty

My salty dogs

posted: 11/19/2009 at 8:13 PM
modified: 11/20/2009 at 5:26 AM

This coming Tuesday night my set at the track will be 12x400.

(100m walk, 100 jog in between each) My laps will be at 80 seconds each or at about 90% max HR (165 bpm)

I'll be breaking off from the group about 2 miles into the run to head to the track.

My focus will be more on form- then speed during this session.

Poor form does more damage during speed workouts-- practicing proper form during a speed workouts help to maintain it during a race or long run when tired.

Tuesdays form focus will be arm swing.

My opinion and focus for "proper" arm swing is:

Relaxed low shoulders, arms bent at a 90 degree angle, swinging from the shoulder, elbows moving to the rear, loosely closed hands, hands not crossing the mid section of the torso and not going back past the ribs., and the rate of swing 170-180 per minute.

GregM

posted: 11/20/2009 at 1:26 AM

Count me in, Dave. I'd like to join you for the 12x400 track workout. I'd like to push the envelope.

Older, slower, and trying to keep up with Tall Dave.

azsalty

My salty dogs

posted: 11/24/2009 at 6:38 AM

I will be cutting tonight's workout down to 8x400 due to racing on Thursday.

I still plan to start with the group and peel off after about 2 miles.

azsalty

My salty dogs

posted: 11/27/2009 at 12:02 PM

Tuesday's Track Session, (After 2.5 miles warm up with the whole group):

8x600 but a real focus on a slight forward lean with less push from the legs and more rear leg swing.

Slowing things down and feeling the difference will be emphasized over split times.

5 minutes will be spend at the beginning to practice the lean in place prior to the intervals.

5pm start at Springvale YMCA.

Dave T.

"Beep, Beep!"

posted: 11/28/2009 at 8:46 AM

Have you read Chi Running? Talks all about posture and forward lean. Great book and you really can feel the difference.

Life's journey is not to arrive safely to the grave in a well-preserved body, but rather to skid in sideways thoroughly used up, totally worn out and loudly proclaiming ... WOW! What a ride!

azsalty

My salty dogs

posted: 12/7/2009 at 9:03 PM

If anyone is interested- I am running my track workout this Saturday afternoon at the Sanford track. Likely around 2pm.

I'll have a video camera setup to catch some form shots.

I plan to run 12x400 with 200 walk jog in between. My focus will be on a longer stride off the back leg.

L Train

posted: 12/7/2009 at 10:06 PM

Dave - I'll be away on Sat and won't be able to go in the afternoon - hoping to do 10 or so in the AM.

Circle North

Need for Speed (Read 443 times)