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Nov 2014
4:46pm, 20 Nov 2014
2,680 posts
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tom_craggs
'Hare and Hounds' or 'Out and backs' are a great way of encouraging tempo and threshold effort running without being too structured with it - actually a really excellent session even as a solo runner - but even better as a group.
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Nov 2014
12:29pm, 26 Nov 2014
5,055 posts
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Autumnleaves
An amusing development last night - the track we use now has a fob entry and exit system - no more late-comers and no-one can leave until they've done the cool-down & stretching 
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Nov 2014
12:33pm, 26 Nov 2014
7,935 posts
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Wriggling Snake
Last night, 1.5 mile jog warm up and warm down.
3 sets of 400m, 400m, 800m, hill work, the hill being about 150m up and down in the 400s, 350m up and down in the second, 1min recovery, walks between.
All well and good, but as aboive, 2 things happened.
A couple of faster runners dragged the front of the group off too fast, then bailed ofter 2 sts, and people kept not taking their 1 mi recovries and got progressivle slower. This is a group that I have taken numerous times, amazing.
TAKE YOUR RECOVERY!!!!!
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Nov 2014
12:44pm, 26 Nov 2014
5,056 posts
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Autumnleaves
WS that sounds so familiar! I spend a lot of time trying to convince the faster ones that they should a) take the full minute/two minutes and b) SLOW DOWN TO RECOVERY PACE!
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Nov 2014
1:03pm, 26 Nov 2014
11,849 posts
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The Teaboy
Similarly, people going too fast on warm-ups and cool-downs. Need to remember that every session has an objective and you don't get points for winning the warm up!
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Nov 2014
1:54pm, 26 Nov 2014
174 posts
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snogard
Looking forward to next Monday's track session, where the warm-up, cool down and TAKE THE RECOVERY will be constant cries
I may add that session to here after Monday
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Nov 2014
2:20pm, 26 Nov 2014
2,226 posts
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Anna Bomb
On the CiRF course we were advised that if people weren't taking the recoveries to make them walk instead of jog as that forces them to. If the jogs and efforts end up too similar you might as well just do a steady run was the general message from the coaches there.
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Nov 2014
2:58pm, 26 Nov 2014
23,260 posts
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HappyG(rrr)
Interesting Anna - our "coach" said she'd rather we did slow jog than walk because the jog had "elevation" and was a better thing to do? (I understand about people doing recoveries too fast and not recovering properly though, that's pointless.) G
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Nov 2014
3:05pm, 26 Nov 2014
7,944 posts
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Wriggling Snake
I think a jog or mara pace is good, I was being too kind last night, for weeks I've had them jogging, no more I tell you, no more. Last nights idea was to take the uphill and downhill and flat at a constant effort, rather that set paces, which they did reasonably well until their recoveries went out the window.....funny about the warm up too, some people just run off, and one or two actually pegged it back, probably for the football mind...
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Nov 2014
3:07pm, 26 Nov 2014
7,945 posts
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Wriggling Snake
anyhow, next week is flat
I am thinking (1k @ 10k, 200m slow, 400m @ 5k, 90s) * 4 I may make the 90s a walk again, mainly as the park we run around has a nice mile loop......
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