I just finished crunching the numbers for this weeks workouts. RollerCoaster Intervals tomorrow, long hill run on Wednesday, kilo repeats on Friday. Same workouts, but the stresses within the workout are changing as the weeks go by. We might reduce the rest between intervals, or increase the number of intervals. As your race times get faster, we will increase your speed goal times. All of these modifications make the workout more stressful, and make you a faster racer!
The key to all of these workouts is to run them the way they were designed to be run. RollerCoaster intervals work your lactate clearance system. Training your body to get rid of lactic acid more efficiently is very important, and if you run the workout too slow or too fast, then your body does not reap those benefits. Kilo repeats improve your body's ability to get oxygen to your muscles efficiently. Again, running these intervals too fast or too slow does not get you the maximum benefit of the workout. Run with discipline, run with consistency, and that leads to running fast!
There are tools that allow runners to monitor their intensity. Heart rate monitors, blood lactate monitors, treadmills; but the simplest way is to wear a good digital watch. So, Coach Hawk and I went out yesterday and bought a couple of nice Nike digital watches that can be programmed to beep exactly when we want them to. They will beep when you need to run fast, they will beep when we want you to run slow. So, we will now be doing all our intervals by the watch, and you must pay attention to the beeping. Eventually you will learn to run by feel, but for now, we will let technology help us out. (And you don't get to keep the watches afterward!)
The new weekly schedule is posted to the side, NXN race information coming up soon!
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