Harlow Running Club

Could anyone give me a bit more info on the speed sessions on a Wednesday please? E.g. what time we meet, what sort of things we do etc.? I'm thinking of going but a little nervous!!

Georgina,

The Wednesday track sessions starts at 5:45-6:00 and last about an hour.  There is an additional £1.00 fee payable to Mark Hall to use the track before the session and we meet on the track.

The sessions themselves are similar to our Tuesday speed work, but being on a track they are flat, fast and over an exact distance. We get people of all abilities down. I'd say give it a go, particuarly if you cannot make the Tuesday sessions.

One word of advice, these sessions hurt! If you do go to club on a Tuesday and intend to go to track Wednesday, I would run Tuesdays speed work deliberately slow. I am not a coach, but most training books I have read advise not to do 2 speed work sessions on consecutive days.  If I go both Tuesday and Wednesday, you will notice I run Tuesday slower than normal.

Jon

Hi Georgina,

I'm fairly new to HRC (joined about 3 months ago IIRC) & I've only been doing the track sessions for a few weeks.  I highly recommend them, they're good fun (probably my favourite session each week actually).  Your own individual standard doesn't matter, although we all run together it's effectively you versus the clock on each drill & we normally finish each piece strung out all over the track. Give it a whirl.

Ade

Thanks both, I think I'll give it a go!

Georgina,

So how was your first session?

Jon Steadman at 03:40PM on Sep 02, 2009

Georgina,

 

So how was your first session?

Hi Jon,

I really enjoyed it, thanks! I will definitely be coming back.

Wendy warned me that my quads might ache the next day, come Thursday I was wondering if maybe I hadn't worked as hard as I should have because they were fine... then Friday morning hit! 

Overall it was great fun and good to know that over time it should help me improve.

George

Good session tonight. I went over on my ankle fairly badlyt jogging home from the gym Monday evening so I had to skip the Tuesday session yesterday. By today the swelling had gone down a bit & walking no longer hurt so I decided to risk the track session & I'm glad I did as it went well.  As long as there's no reaction I'll assume the ankle is basically fine.

Tonight's sesh was:

warm-up

1x1600m

1x1200m

1x1000m

1x 800m

1x 600m

1x 400m

warm-down

John, Alison, Andy & myself taking part.

I will probably skip this week's session as I'm racing (Stebbing 10) next Sunday & my weekend run was yesterday (instead of Saturday like it normally is) so am only intending to run Tues & Thurs this week.  If I did Weds too it'd be 4 hard sessions in the 7 days before the race which seems a little excessive.

I did this last night!  Did a one mile warm-up then a solo 5K & beat my PB which I was happy with, esp considering it was pretty windy.

Need to get everyone back in the swing of doing the Wednesdays!

I am definitely aiming to be there tonight at 6.30pm.   Not too sure what I'll do - yesterday was the first speed session for a few weeks & I'm feeling it today so I may simply warm up then do a 5K or possibly a bit longer.  Should deffo be there though.

Sounds from last night as if there will be a few coming along

Whats the schedule for tonight? Just mulling whether to join in or do my own thing (should be at the track either way).

We did 10x 320m with 1 minute rests last night.

cheers

Ade

Hello

Tonight we are doing a ladder;

400, 800, 1200, 1600, 1200

Im doing 6 x 800 between half 5-6 (my physio wants to know my 800 time...)

see how you feel later on

Is that for Yasoo 800's? I have heard these are painful...

Heya

I had to look up what Yasoo was! - naa he didint set me those.

For those wondering what a Yasoo is - Apparenlty you can predict your marathon times based on ur "Yasoo 800s" -

"Bart saw that he'd have to do more explaining. "I've been doing this particular workout for about 15 years," he continued, "and it alwaysseems to work for me. If I can get my 800s down to 2 minutes 50seconds, I'm in 2:50 marathon shape. If I can get down to 2:40(minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathonright now, so I'm running my 800s in 2:37."

http://www.bartyasso.com/800s

But just somehow i dont think ild be running a 3.00-3.10 hr marathon any time soon!  haha

Katie

Katie,

My impression was that it was the time you are able to run 800m, but during 10 x 800m intervals!

10x haha i died after 6....

to be honest anyone is probualy in great shape for a good marathon time if you can do consistant times for 10 x 800s!....

Interesting!  I suspect for me personally I can go quicker over 10x800M than my marathon time but would be interesting to try it nearer the time & see how close it is.

I shall set 10x 800s nearer the time - to Yasoo standards.

what marathon are you doing

hallo does anyone know if wed sessions r still on going? if not can i just turn up & run around the track? thnx.