8/05 Speed Work

Tomorrow’s workout is also a longer one as the following week we have the club meeting and therefore short speed on the track.
The workout is 4 x 1200m. The course is a lollypop loop and has a gentle downhill going out and an equivalent rolling uphill coming back. I thought that it might be good to practice having a plan even for something as short as this. I’ll have some ideas to present tomorrow.
The course starts on Pocantico River trail which is on the west side of the bridge and the starting point is about 3/10th’s of a mile north. If you run late you can jump in on the 2nd or 3rd repeat and you can also call me at 914 469-0702 as I’ll bring my phone with me to the start.

Art Weisberg sent this to me as I am always nagging about relaxing and picking it up as the race or workout progresses. This is from a NYTimes article about a recent world record swim. (btw favorite mantra is “relax faster”)
Ledecky’s instructions from her coach, Bruce Gemmell, had been to treat the swim as a standard warm-up: Swim the first 900 meters easy, increase the effort over the next 300 meters, and swim the last 300 meters in whatever way she preferred. Ledecky thought she had done an exemplary job of following his directions, which accounted for her stunned look when she saw her time blazing on the scoreboard.

As she let the time settle in, Ledecky leaned across the lane line, locked eyes with Gemmell and shrugged. Athletes from every sport and of any skill level could surely read the message conveyed by her body language: Sometimes the less you consciously try, the more you conspicuously achieve.
“I think the biggest takeaway is when you can relax and perform without expectations,” Gemmell said, “those are where the highest-level performances come.”
He added, “When you can relax and not have expectations and let yourself perform at the level you’ve prepared for, sometimes you get your best performances.”

The workouts start at 5:45PM. They start here: http://goo.gl/e9jP7 For more information: http://goo.gl/mEbIW

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