“A person should set his goals as early as he can and devote all his energy and talent to getting there. With enough effort, he may achieve it. Or he may find something that is even more rewarding. But in the end, no matter what the outcome, he will know he has been alive.” - Walt Disney

Saturday, May 14, 2011

First Speedwork and...a Cheat Sheet?

This morning I made my first attempt (ever) at doing some speedwork.  Since I'm using JG's HM for Time Goal training plan, today called for 4x800 speedwork, using acceleration gliders as a warm-up.  Confused?  Maybe not if you've done them before, but if you are a newbie to this speedwork thing like I am, that is definitely confusing.  So I poured over the speedwork sections of JG's books and tried to remember exactly what to do, how to do it, and in what sequence.  No matter how many times I re-read it, the information just wasn't sinking in...

I needed some way of having this information at my fingertips for reference while I ran, but no way was I going to carry the whole book around the track with me...  So I figured I'd just copy a sheet - but ew, that paper would get gross fast...  Solution?  Lamination!  A friend helped me laminate an index-card-size instruction sheet for both the 800m repetitions and the acceleration gliders (one set on each side).  Genius!  A cheat sheet small enough to carry and that's water/sweat-proof!

All in all, this first attempt went well, but I'm looking forward to working with the group to perfect the technique.  I started out with a 2 lap warm-up walk, then did 4 laps for 4 sets of acceleration gliders, with one set per lap, using the remainder of each lap as a walk break between the gliders.  Then I walked another lap before starting the 800m repeats.  I did 4x800m, with a 1 lap walk-break between each one.  And I'm pretty pleased with the results!

Today's stats:
  • 2 lap warm-up walk & 4 acceleration gliders @ 1 lap each
    • warm-up walk: 0.5 mi; 0:07:51; 15:42 avg pace
    • 4 gliders + walk breaks: 1.0 mi; 0:14:07 min
  • 1 lap walk
    • 0.24 mi; 0:04:18 min; 17:49 avg pace
  • 4x800m
    • 1st 800m:  0.50 mi; 0:05:27 min; 10:48 avg pace
    • 2nd 800m: 0.50 mi; 0:05:31 min; 11:00 avg pace
    • 3rd 800m: 0.51 mi; 0:05:33 min; 10:56 avg pace
    • 4th 800m: 0.52 mi; 0:05:40 min; 10:49 avg pace
    • Total w/ walk breaks: 2.80mi; 0:35:11 min; 12:35 avg pace


  1. Speedwork can be very confusing...For me, I can program it in to my Garmin so I don't have to think - that's the only way I can seem to keep it all straight :)!

    Great workout though!

  2. If it makes you feel better, I've never heard of an acceleration glider.

  3. A - my Garmin's my best friend when it comes to running, but I figured I'd be switching things up a little this first time out, so didn't pre-program it. Now that I've got the feel for things, I'm definitely setting up the workouts to do the thinking for me!

  4. J - I think it's a Jeff Galloway thing. I'd never heard of them before reading his books...