Track workouts

Last Saturday I applied a little tip I learned from a new book I'm reading called the happiness project.

The tip is to refer back to earlier passions in life and perhaps recreate them.

I used to skateboard and rollerskate in my teens right up to 19. I lived on a quiet block and had ample space to practice. Now the purpose was to go out and have some fun. There would be a few of us there. We'd do some skate work. Sit down and chat. We rolled this round for hours. It was something I always remember fondly.

So I decided that my quick efficient workouts were quite frankly, cold and boring.

So I decided that as I had the whole of Saturday available I'd go down to our Local leisure centre and just hang out.

I started on the track.  I decided to keep my technique identical to my distance running. That way all the muscles used were the same, thereby not giving the body a shocking overloaded surprise.

The pace was quicker than my distance running but falling well short of sprinting.  I thought I'd shoot for 6 runs. So I did some slow laps. Then stretched on the steeple chase bars. Then I did some upper body workouts on the bars.

I soon realised that I'd discovered something really enjoyable. In the gym there is this tiny stretching, freestyle area. But on the track that wasn't being used I had masses of space.

I took my time with the faster runs. I stretched and worked out in between runs. There were no time constraints at all.

Then I managed 10 runs. More than I'd ever done since starting 9 months ago. This was also only my 4th time on the track due to previous injuries on the track. I felt I could have done another 10 but left it sensible.

I followed this workout with Tai Chi practice.  I followed that with my gym workout.

It was such a buzz to train all afternoon.

By keeping the track work sensible, fun and without time limits it became amazing fun.

Running Summer 2011

After an awful bout of injuries during Winter I've had my first run where I managed to up my speed considerably.

I decided I would go for a fast extension of the running style I normally do when going slower. So its a very close to the ground shuffle with short speedy strides. I figured this would not introduce any kind of new movement done at high power and speed. Its all worked according to spontaneous instinct. I was able to do 3 lovely fast sections.

So my advice on speed work for those who've not done speed work for decades, stick to the style you normally do but just up the tempo.

Above all be very patient with yourself until it all feels safe and strong.

running Until your 100 - book review

			Running Until You're 100 by Jeff Galloway Edition: Paperback Availability: Currently unavailable
5.0 out of 5 stars great book using the run/walk method, 3 Oct 2010

I was immediately intrigued by the title of this book as I'd just started running again but was looking for a way not to aggravate a knee injury.

I jumped immediately to the run/walk method. Just for the logic, explanation and case studies on this method buy this book.

I suffer from what I can determine illiotibial band problems. It kicks in at a time when it feels the repetitive motion is too much. For each person I think the reaction is different. For me it feels like I have zero support from my knee. The knee feels it will continually go back like a chicken leg. It got so bad that I stopped running for 9 years. Any attempt to start up again ended in the same symptoms.

I then discovered barefoot running. This was supposedly a safer way to run. I have currently built myself up to 6.6 miles barefoot. By using the run walk interval method I have managed to prevent any re-occurrence of my knee issue. Every run now helps me gain in confidence. The mini walk break takes out the stressor and keeps you a happy runner.

He uses a chart to determine which run/walk break to use according to you fastest single mile run.

I build myself up from beginning with a 2 minute walk.( He recommends this to do stretches).
I then do 1/1 minute * 2. Then 2 minute run 30 sec break. I keep adding a minute until I get to 4 minutes. I do that twice. The 5 minutes I do that twice. Then 1 six minute. I try sustaining on 7 min run 30 second walk. Occasionally I'll creep up to 9 min unintentionally.

I'm currently trying to run on tarmac a bit further and I've extended my run from 5.2 to 6.0 miles. I found dropping back to 5 min/ 30 sec split at the end of the run made me feel I was being sensible. Once I build up confidence in the ability to run it effortlessly I will continue.

I definitely find I've got plenty of energy afterwards. I go do my gym workout after my run.

The book contains other useful information. I found the info on stretching interesting as well.


Two very good barefoot books are:

Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen

The Barefoot Book: 50 Great Reasons to Kick Off Your Shoes

The barefoot running bible so far is Michael Sandler's Barefoot Running. Barefoot Running: How to Run Light and Free by Getting in Touch with the Earth 

Back on track

Glad to report I'm back on track now with the running.


The Achilles is just tight and lacking spring now. In fact both Achilles have been tight. As I was off running for around 5 weeks I would expect at least that to get back on track.


So I'm on 5.5 miles. I was running on the treadmill to warm up first then go out but I've decided I want to just get straight out there and run.


Its looking like I will be getting faster over the next few weeks. I just need to be careful my thigh strength which are at full capacity(ie not injured) don't outrun the recovery pace of my lower legs and tendons.


This is one of the things I have improved on. Its an awareness where there is a weak point. Just because you have the power and strength to run much faster doesn't mean you should. Especially coming back from an injury.


Also the running mechanism does change up a bit the faster you go. More strain on lower limbs and ligaments.


I'm just enjoying the whole experience right now. Given a beautiful day I just want to get out there and run.


I've entered a race that's in Brighton. Its a barefoot event and has sparked some interest already. It kicks off in May 1st.


Having never attended a race before I suppose I need to either have someone to hold my stuff or run with a rucksack.

Wheels have come off a bit

Lost a lot of momentum in the last few months.

The introduction of sprints has set me back twice now. Sprints are a lot more unforgiving if your body isn't strong enough to withstand the power and pace.

I'm currently hobbling around on my second injury. Its my own fault. I didn't listen to the signs that I wasn't fully ready for sprinting that day. My body was tired. Also I find if the track is occupied I get detracted and end up over-doing things instead of reading my body. It was a miserable day and I was still only a week into my training after a bad bout of flu.

I was applying what I learnt from the hamstring injury but there was still more to learn. After the Hamstring injury I backed right off on the pace I was doing. I had a good round of sprints the week before my recent injury.

But before Wednesday's sprint I'd re-introduced squats for the first time in 3 years. My legs weren't fully recovered from it.

So my tip to myself is listen very carefully to your body before running on the track. Listen even more carefully during and after each sprint. If in doubt walk off the track.

The injuries I've received from sprinting have been quite nasty and put me out of being able to walk naturally for days. The key is to realise you are using a lot of power. A lot more than you realise. If something goes you are still in momentum with that power.

I have no idea if I'll ever be able to give it my everything. Maybe after many many months of training I can have a peek for 50 meters.

run #30 6.6 miles total barefoot with split times

Total run time: thur 28.10.10 1hr 16 minutes 28 sec

Longest Split Run: 6 min 22 sec

4 splits over 6 minutes

 7 splits over 5 minutes

30 splits in total

distance 6.6 miles


I really enjoyed this run. Apart from some stiffness in the Achilles tendon half way through the run was niggle free.

I decided that it was best to drop down to 6 minute runs. These ended been a decent pace as my final time shows. I felt like I was really working in the run but not exhaustively so.

I also started running 5 minutes a bit earlier as well. So all round it was good.

I increased my pace a bit after 30 minutes of running. This continued to a quicker pace when reaching the 6 minutes mark.

During the last 30 minutes of my run I felt I was running properly. It was a great feeling. I realised that just to be able to run at a decent pace is wonderful. There is no need to keep expecting more and more which is sometimes my natural tendency. Its about having a different mindset. I feel for now up to 6 minutes for my maximum split, and going at a quicker tempo suits me better.
I didn't run on Monday. I felt I needed a rest. My Calf muscles and leg muscles felt they needed a decent amount of time to recover.

I might switch my runs to having 3 days off each run possibly 4.

split 1 2.00 walk
split 2 1.01 run
split 3 1.00 walk
split 4 1.08 run
split 5 0.34 walk

time so far 4.45

split 6 3.15 r
split 7 0.34 w
split 8 3.23 r
split 9 0.30 w

13.29 min

split 10 5.38 r
split 11 0.40 w
split 12 2.57 r (mini break)
split 13 043 w
split 14 5.28 w

28.58

split 15 0.33 w
split 16 5.18 r
split 17 0.36 w
split 18 4.36 r
split 19 0.38 w
split 20 5.00 r

45.43

split 21 0.34 w
split 22 6.03 r
split 23 0.30 w
split 24 6.06 r
split 25 0.30 w

0hr 59 min 29 sec total so far

split 26 6.22 r
split 27 0.38 w
split 28 6.01 r
split 29 0.31 w
split 30 3.24 r


 end of run 1hr 16 min 28 seconds

run #29 split times

Total run time: thur 21.10.10 1hr 22 minutes

Longest Split Run: 6min 43 sec

8 splits over 5 minutes

33 splits in total

distance 6.6 miles

split 1 2.02 walk
split 2 1.03 run
split 3 0.58 walk
split 4 1.07 run
split 5 0.35 walk

time so far 5.47

split 6 2.37 r
split 7 0.32 w
spli t8 3.06 r
split 9 0.30 w

12.34 min

split 10 3.55 r
split 11 0.32 w
split 12 1.55 run(+nature)
split 13 5.12 r
split 14 0.48 w

24.59

split 15 5.11 r
split 16 0.30 w
split 17 5.02 r
split 18 0.15 w
split 19 6.00 r
split 20 0.33 w
42.32
split 21 6.43 r
split 22 0.32 w
split 23 5.57 r
split 24 0.31 w
split 25 3.59 run (knee was aching)
1.00 total minutes so far
split 26 0.45 walk (needed a breather)
split 27 3.58 run (sticking to 4 minutes due to knee)
split 28 0.40 w
split 29 5.05 run (knee felling better)
split 30 0.40 w
split 31 5.14 r
split 32 0.32 w
split 33 4.54 r

end of run 1hr 22 minutes

happy with this considering tender pads and sore knee half way through run. The split time was awesome in allowing me to continue without aggravating my knee.