Decreasing Recovery

Tuesday’s workout was essentially the same as the one run two months prior.  The difference this time wasn’t the interval time or the interval pace; it was the recovery time.  One of the keys to interval training has to do with the obvious reason we run intervals… to run fast.  Running intervals makes you run fast.  Period.  We spend a lot of time training our bodies to run fast and to be comfortable running fast.  Early in the year speed feels chaotic (read the post on downhill quarters).  As time goes by and we run more and more intervals (and we run them faster) we tend to get used to running fast.  The same speed feels less and less chaotic.  And through this training our speed gets faster.  Eventually, we get fast enough that our raw speed doesn’t need to be any faster.  How necessary is it for most of us to run faster than a 75 second quarter?

This brings us to the other side of interval training; recovery.  The other side to the interval equation is being able to recover from the effort of an interval.  Recovery time can be as important in a workout as the time of the interval.  Running quarters at 80 seconds isn’t a big deal for some runners with a full lap jog recovery, but do that same interval with 40 seconds rest and the workout becomes brutal.

So, the workout was the same as before (sans the author) with a shortened recovery time.  Six intervals of two minutes with 90 seconds of recovery.  I heard there was a slightly below average turnout (due to weather and Spring Break).

The workout for next week (4/14) will finally be at the TRACK!  We will meet at Springfield High School Track at Noon.  Be prepared to either jump the fence, go under the fence, or deal with some idiotic High Schoolers.  It’s always been a part of our track workouts.  (we like to think it makes us tougher).  The plan is a reverse ladder.  1 mile, 1/2 mile, 1/4, & 2 – 200’s   _Be there or be square.