On Track Workouts….

My old high school coach used to tell me: “You have to run faster to be able to run faster“. In the simplest terms, you have to train your legs to go faster so that you can break through your time barriers.  There are many types of workouts to help you get there, but today’s post is about track workouts.


You may have heard about interval workouts.  Basically you run a set distance a certain amount of times with a set rest period.  You can do intervals practically anywhere you want.  However, a track is measured exactly right so that most intervals can be exactly measured.  Most tracks are 400 meters, so it is relatively easy to measure off most common distances.  One mile is approximately 1600m, so 4 laps is 1 mile and so forth.   Yes, it can get monotonous, but if you want to control certain parameters of your workout, a track can be your best tool to use for this purpose.

I’m Not That Fast….

As I always say, “There is NO slow – it is you vs. you”.   Therefore, do not get intimidated by the track.  People hear track workouts and they imagine everyone running a 4 minute mile at the Olympics.  You can imagine it, but in the end it is you that has to execute the workout and 99.99% of us are not running in the Olympics.  I have met probably 1,000 runners in my life and only 2 have run in the Olympic trials and a 3rd just qualified for 2020 in the marathon.  So the track is where you run your speed to get things done.  Now that we have that part settled, your workout may be slower than other people, but if you are running faster than usual, you are getting the benefit of a track workout.

Get Used to Running Faster….

The beauty of the track is that you are running faster than you are used to, but for much shorter distances.   You develop your fast twitch muscles and those muscles help you run faster when you need them to.   Depending on your goals, you can do practically any interval to help you get a faster time.  If you only run 1 speed continually every day, you are not going to improve your speed by much.

So again – you need to run faster to run faster…..  so incorporate workouts to do this.  Don’t be scared off by the track….you can use it to get to where you want to be.

Happy Running!

Sign up for my newsletter:   Click Here


Stealing a Workout?

Yes – I did it……I confess to stealing….someone’s workout.   Huh?   How can you steal someone’s workout you may ask?   Very simply, my friend told me what he was going to do this week in a track workout.  I saw that it was exactly the same pace I needed to do and would help me for the same race length – 5K, so I executed the workout this morning within 8 total seconds.

It’s pretty much just for pride that it might be a little shady, but there are merits in at least sharing workouts with your friends.   While I have said time and time again, just because Ryan Hall may have run 120 mile weeks at his peak and that helped him become a world record holder and Olympian, it does NOT mean that you should so it.  However, if your friend Larry of comparable pace and age posts that he had a unique track workout and you think it could help you also, then do it.   Why not?

It may be a new kind of workout for you – the speeds may be similar, but it is a different distance or a different rest.  We all get into a rut, where we settle into the same workout over and over.  Mix it up!  I tell people to do it but sometimes I don’t do it myself.  My old standby is 8 x 400m.  HOW many times have I done this – just because we always did it in high school, over 30 years ago?

So listen, never stop learning, and keep things fresh.  So, while I completely stole this workout today, I do believe that it will help BOTH my friend and I equally for our next race…

Happy Running

#running #track #runningtips #stealing

Stealing a Plan



On Track Meets….

This may not affect many of you, but I was a track runner and, since I’m off to a 2-day track meet this weekend, it is on my mind.  Track meets are fun, long and cool to watch.

First of all, there are many events to watch during a track meet. The running events seem to get the most press and may be the most exciting to some, but there are many other events to watch that are technical in nature and have amazing athletes.  The field part is where you should meander to see throwing events such as the shot put, discus and javelin (and hammer throw in college).  There are the jumping events such as the high jump, long jump and triple jump.  Some meets have 1 person doing 10 different events with a cumulative score counting in the end – the decathlon.   In college and later there are events where there is water on the course – steeplechase.   Enjoy them all, especially if you want to see different things.

If you are competing, the meets tend to be long – make sure you have enough food and water, particularly if you have multiple events.   Pay attention to the order of events – the announcers will let you know when your event is – but it is easy to get distracted when all your friends are right around you.  These are great places to have your family and friends come and watch you – they can’t miss you as you are all in one place.

In either case, whether competing or watching, cheer your team on.  It makes the meets go faster for those coming for only 1 person or 1 event and it helps your team get psyched for a race!

Happy Running!