Windy Sprints: A Great Day for some 3 & 1's
Greetings,
Pretty breezy day today, with a southeast/easterly wind pushing strong. Since I'm trying to gently ease back into the speed of things with my track runs, I thought some good old "3 & 1's" would do the trick today. What's a 3 & 1?
Jog 300m, sprint-like-hell 100m. Jog 300m for a recovery, then do another 100m at full force. Repeat as desired.
These go really, really well to work on your top-end speed when you can do the 100m portions with a good wind to your back, which is what I did for my 100m section of sprinting. Its like being pulled by a vacuum: you can really work on your effort-gauging with this, and see just how fast you could go, "burning it out" as they say. I was clipping my 100's in the 17 & 18 second range, on all 8 of my laps. 2 miles of that stuff was well worth it. Total time to jog, run on the track, do a 'finisher' hill sprint at the park, and walk back? 22 minutes, tops. The total run of 2.25 miles took a hair over 16 minutes (1/4 mile to the track, 2 miles on it). At the 18 minute mark, I did my 'finisher' hill sprint, then walked it easy back home.
I just read the latest Runner's World and it has a track-related article in there on doing speed work on the track. Its a good quality read, and overall, a decent issue of the magazine. It has a lot of tips on why doing speedwork on a track can have its benefits, many of which I cover in my guide on Tabata training formats: http://asapworkouts.com/turbo.pdf.
More & more, the mainstream running media/world is starting to see the benefits of shorter, faster runs. I have been touting them for a handful of years ever since I started seeing many benefits to my own training & in my athletes I coached. Its why I started this blog out in January: to help spread the word, ASAP, about short, hard, faster running workouts that won't waste your time. Its also why I just started http://TwackAttack.com, too, as a way to reach out to more & more people by coaching them on how to do these short, brief workout formats. I'm simply tired of seeing people, in general, be stuck in 1980's mindsets when it comes to running & working out. The method of "I think I'll just keep doing more & more miles or time in order to get better" just isn't cutting it. If that was such a great method, then why are so many still looking for better solutions? The point is that it only works to a point, and you simply run out of time and/or you get burnt out of doing the same old thing over & over, and expecting something different as a result.
So, stop the madness, and start getting into the madness that is High Intensity Interval Training, done purely on your own efforts against the forces of Mother Nature: wind, gravity, & time. You CAN dominate it, and you can't get there by ploddling along as a slow pace forever & ever.
Attack it!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://TwackAttack.com
PS: For some Turbo-like Turbulence Training workouts, visit here:
http://asapworkouts.com/turbtrain.html
Pretty breezy day today, with a southeast/easterly wind pushing strong. Since I'm trying to gently ease back into the speed of things with my track runs, I thought some good old "3 & 1's" would do the trick today. What's a 3 & 1?
Jog 300m, sprint-like-hell 100m. Jog 300m for a recovery, then do another 100m at full force. Repeat as desired.
These go really, really well to work on your top-end speed when you can do the 100m portions with a good wind to your back, which is what I did for my 100m section of sprinting. Its like being pulled by a vacuum: you can really work on your effort-gauging with this, and see just how fast you could go, "burning it out" as they say. I was clipping my 100's in the 17 & 18 second range, on all 8 of my laps. 2 miles of that stuff was well worth it. Total time to jog, run on the track, do a 'finisher' hill sprint at the park, and walk back? 22 minutes, tops. The total run of 2.25 miles took a hair over 16 minutes (1/4 mile to the track, 2 miles on it). At the 18 minute mark, I did my 'finisher' hill sprint, then walked it easy back home.
I just read the latest Runner's World and it has a track-related article in there on doing speed work on the track. Its a good quality read, and overall, a decent issue of the magazine. It has a lot of tips on why doing speedwork on a track can have its benefits, many of which I cover in my guide on Tabata training formats: http://asapworkouts.com/turbo.pdf.
More & more, the mainstream running media/world is starting to see the benefits of shorter, faster runs. I have been touting them for a handful of years ever since I started seeing many benefits to my own training & in my athletes I coached. Its why I started this blog out in January: to help spread the word, ASAP, about short, hard, faster running workouts that won't waste your time. Its also why I just started http://TwackAttack.com, too, as a way to reach out to more & more people by coaching them on how to do these short, brief workout formats. I'm simply tired of seeing people, in general, be stuck in 1980's mindsets when it comes to running & working out. The method of "I think I'll just keep doing more & more miles or time in order to get better" just isn't cutting it. If that was such a great method, then why are so many still looking for better solutions? The point is that it only works to a point, and you simply run out of time and/or you get burnt out of doing the same old thing over & over, and expecting something different as a result.
So, stop the madness, and start getting into the madness that is High Intensity Interval Training, done purely on your own efforts against the forces of Mother Nature: wind, gravity, & time. You CAN dominate it, and you can't get there by ploddling along as a slow pace forever & ever.
Attack it!
Run Strong, Run Fast...
Run So As To Win!
Coach Rick Karboviak
http://1MileNation.com
http://TwackAttack.com
PS: For some Turbo-like Turbulence Training workouts, visit here:
http://asapworkouts.com/turbtrain.html
Posted by 1 Mile Nation at 5/19/2009 6:38 PM 
Categories: uncategorized
Tags: intervals interval training
Categories: uncategorized
Tags: intervals interval training
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