Humor: Running & Training: Track speedwork training at VO2 max (2 mile race pace to 5 K interval training) or 15 K race pace, for Distance Running & Racing

"Five k or 15 k track sessions, I don't mind what we do. I'll do the opposite track session in three days time anyway." Said Brad, and so inspired this running essay for fellow distance runners:

Warm ups and warm downs or cooldowns are relaxing for the mind and body; they also reduce the least humorous side of running...injuries.

Track Night Banter.

Humorous warm up essay, by David Holt


Track Night Speedwork
5k or 15k pace running


The track session is not the important part, it’s what comes before
and after that REALLY matters.
	First the warmup.
	I know you old fashioned runners think the warmup is to get
the muscles...well...warmed up--relaxed, and ready for some
significantly speedy running.
	The real purpose of those 20 minutes or more of easy running
however is the peer review. You ask what training your friends
have been doing the last week; how their weekend race went. Add
in the sleeping routine of the new baby; the double shift worked;
and the boss is away this week syndrome so I’m lucky to be here at
all factor... and you come up with tonight’s session--which is (of
course) part of an overall plan.
	“I want to work on anaerobic threshold,” says Harold. “Aerobic
capacity is my weakness,” says Mike. “I’d rather do lactate thresh¬
old,” says Terry. 
	Fortunately, the two thresholds mean the same thing, so setting
the pace at 15 kilometer or ten mile race pace they opt for 1200s
with a minute recovery. 
	As this writer has control over who’s in the essay, it happens
the aerobic capacity increase aspiring individual’s 10 kilometer PR
is about two minutes slower than most of the others. He can run
just two laps with the group and take a longer rest while they do a
third lap. He has his session nicely set at about 5 k pace--the speed
which will improve his aerobic capacity. A slower runner might do
the first and last lap of the 1200 at faster than 5,000 pace to work
on his form.
	The 5 hours sleep a night new parent, double shift and 70 hour
weekers might do 1,000s to give themselves a physical or mental
break,  yet they are also likely to be inspired to do the whole session.
	With endorphins at full flow, the second fun part com¬
mences...the cooldown.
	Ostensibly to allow the muscles to cool off (they stay virtually
the same temperature), the blood flow during these couple of miles
does decrease muscle aches and get rid of wastes.
	But the real purpose is to discuss the next run. Teaming up for
the weekend long one, perhaps a run in the mountains--and maybe
a discussion about next week’s track session.
	16 x 400 is a definite possibility, says Mike, with short recover¬
ies. The 1500 specialists are happy, anything under 600 makes
them smile; they will do fast 200s on Monday with long recoveries. 
	The 10 k guys eyes glint because they will keep the short
recovery honest by putting it on a beeper; they will do three minute
hill repeats or bounding in deep sand on Monday. 
	The half-marathon specialist will complement the 400s with
2,000 meter efforts or a 25 minute tempo run depending on
whether his long, long run partner or his medium long run partner
is available at the weekend.
	Next week, if history repeats, half the group will do the entire
16 reps. One will do 8 x 400 a few seconds slower than the group,
then 300s (he’ll miss the first bend) with the group. One or two
will end up doing extra reps faster than the average of the 16. If
we’re feeling generous, we’ll wait those extra minutes to let them
join us for the warm-down.
	All in all, a fairly typical bunch of 32-35 minute 10 k runners
who are able to train together once or twice a week, usually at the
same pace, but frequently for different distances and always work¬
ing disparate energy systems, while helping each other through the
bad patches. 

	P.S. I suggested the warm-down was the second fun part,
implying the session itself is not enjoyable. While most of us go
through some degree of discomfort because we’re running further
at a certain speed than the body is able to do comfortably, we
enjoy the session too. 
The first few reps won’t be overly challenging or uncomfortable.
Even the last few will only be hard from about half way. In order
to get to the difficult--and the satisfying ones--towards the end, we
must toil through the middle reps. Pace judgment, running at your
pace is the key to getting through the session with a smile in your
quads. Hanging with a group which is faster than you, then running
the second lap five seconds slower is a recipe for unhappy muscles.

Links to a few other parts of my running menagerie.

David Holt's Homepage
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Running Injury Treatment
Running Injury Prevention
Weight Training for runners as Cross / Resistance Training
More on 15k running.

15k race pace running...anaerobic threshold pace with cruise intervals...emphasis on half marathon
For 8k VO2 max running

8k and 10 k running at VO2 max or maximum oxygen uptake capacity interval training
5k training and racing...the first of five pages for the 5k runner
10k training...mileage and strength and access to four other parts of 10k training
Hill training and running at VO2 max pace...typically 2 mile to 5k race pace
10 mile distance running world record essay
Recreational running: 5k racing on low mileage, 15-25 week preparation for race, or public safety fitness test
Altitude Running Training and Racing
Half marathon training...first element...mileage and hills for strength
Sarcomere--muscle contraction unit
Long runs-20 mile racing
Links to more Distance Running, Training and Racing advice
"Running Dialogue" includes contributions from: Nike Running camp, and former University of Florida coach Roy Benson; Olympic Bronze and multi World cross-country champ Lynn Jennings’ coach, John Babington; Injury expert John Pagliano; Exercise Physiologist, Jack Daniels. Steve Ovetts’ coach, Harry Wilson: The designer of Sebastian Coes training, Frank Horwill; American record breaker Gary Tuttle. And Igloe disciple Janos Ronaszeki

Book Ordering Information
E-MAIL ORDER TO DAVID HOLT
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Running Dialogue">Running Dialogue at barnesandnoble.com
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

5k running is a joy...or a pain...depending on how fast your first mile is.

Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.
This page is thought by some runners to be a humorous essay, but what do they know! Track speedwork training VO2 max (2 mile race pace to 5 K interval training) or 15 K pace running, for Distance Running & Racing.