The Need for Speed! Part 1

"If you want to know who wins the race just ask yourself who is willing to run fast when tired and keep repeating it in training? That is the person you will see at the pointy end of the race!

Are you training for performance or just to keep fit?

Well I found out the answer to this question recently when I jumped into my first race in a year.

It was over 3.3k and when the gun went off, I went into the world that is pain, when you don't run fast and you try to push yourself to the limit.

It wasn't pretty and 6 hours later I still had a dry cough. At the end of the race I just had to sit down. I was shattered!

But why?

Yes, I had been running of late and at 50, I felt I was in good shape, but the reality was that I hadn't really hurt in my running and that is what racing is about!

To be honest with no warm up and 'bang' the gun goes off and it was going to be tough. An eye opener of how hard it is too push yourself to your limits without training fast!

Why you need to race and at least run very hard in training to perform to your best!

Ok, so no intervals, no racing set me up for a rough time.

Most athletes go through this after a break when they have their first race back. It generally takes a few races and dealing with the pain before they feel good again. I hadn't raced in a year and probably hadn't run faster than 3:45k pace in a year.

Racing is racing and training is training, so be sure not to mix those up! Athletes need to race regularly to deal with the terrible feeling of being uncomfortable. Yes racing hurts! Training is just that, running hard, but not really going all out!

I hadn't done either, so yea... I got what was expected! A painful experience.

What sessions does my training group do in the winter?

Well, although I don't run intervals or race regularly that isn't what I prescribe for my athletes. This winter, I want my group racing regularly, to get the feeling of being uncomfortable.

So far in our winter build up we generally run intervals 2x per week and also include fartlek and alternations. We try to increase volume but keep tabs on speed throughout the cold winter months.

Racing cross country is a great way to improve fitness and keep you motivated during the cold months. So whether you race 800m-5k on the track, cross country provides the endurance that you will need later on in the track season!

This week our session included a 1600-2.5k tempo then 5-7x 400m at 5k pace with 100m walk. Thursday will be 1k-1200m alternations ie: fartlek; then on Saturday we go long which will be our longest run of the winter season of approximately 15k.

In part 2 - I will discuss the physiological benefits of running fast and why you should be doing it!

Until next time good luck and embrace the pain. It is waiting for you at your next race! :)