Through-out my career as a master’s athlete I have had the privilege of training with some very talented athletes over 100m through to 400m. The benefits of being carried around speed endurance sessions with strong training partners are too numerous to mention so I’ll save that for another day. Now that I have re-located my training base to Medellin, Colombia I am back training on my own until suitable partners can be found.
So what do I think is the critical factor for training on your own? It’s very simple. The clock!!!!!! Running with a stop watch. The watch will be your best friend and your worst nightmare, particularly when 2 minutes rest feels like 30 seconds and your heart rate is still 145 BPM, and you have to line up for another 300m….arghhhhhhh
It’s at this time in your session with no one around to hold you to account, the clock becomes your master. It is absolutely critical that you treat the clock as “God” Let me clarify:
If your session is 10 X 100m on the minute, target range 13.25 to 13.75 then the relevance of the clock is this:
1st rep Time 12.92 rest 1 minute
2nd rep Time 13.14 rest 1minute
3rd rep Time 13.89 rest 1 minute
See the pattern. Regardless of the time, (still very relevant) the rest must be adhered to. That is the key to the session, and the critical factor in training the relevant energy systems. Yes I know I can hear you screaming already, “but what about the rep time!!!!” Well of course it’s important which is why you have a target range. Run to fast and pay the penalty, too slow and the session becomes something else. The main point when running on your own, other than recording training time’s, is to stick to your rest times obsessively….
If you use the clock as your absolute master on the track regarding rest periods then it will become a discipline that will serve you well come race day.
Remember when your rest time is up and everything in your mind and body says I can’t run any more but you know you have to go….Just say “Damm this training is hard, but my competition is training harder” So suck it up, get on the line and get it done…. Muy Bien Amigo’s
Letter from a grumpy 400m runner in Colombia