“Speedy! Come queek!”

(For anyone who’s never seen an early Warner Brothers cartoon, this post title is a reference — and a semi-racist one at that — to the Speedy Gonzalez character.)

Okay, I’m officially taking back every bad thing I’ve ever said about hating to run fast. Or, rather, I’m caveating those previous statements. I did a track session of 200m repeats today and wouldn’t you know it, they were a blast! I understand why someone would want to be a sprinter: You only start hurting in the last 15 meters or so, and it’s not even that bad. At least not at my current velocities.

I won’t go into great detail, as a bath and dinner beckon, but I was assigned 12 at 43-44 seconds apiece and, except for three at 45, I was dead on for the rest. I even did a 13th (the last one, at 44, thank you very much) since I forgot to record one of the earlier ones.

I’m almost afraid to say this, but they felt too easy. I only wish I’d worn my spikes because I could feel a lack of traction and kept thinking, “Darn. If I had my spikes on, I bet I’d be running 41-42.”

The other great thing about doing shorter repeats is that not only do they probably look a lot more impressive than, say, 1200m repeats, but I also don’t have nearly enough time to completely fall apart and exhibit the unattractive wheezing, nose running, tears and spastic form that longer efforts elicit.

Short intervals. Try them today.

8 Responses

  1. I’ve always enjoyed doing what Daniels refers to as repeats, i.e., 200s to 800s at a quick pace with full recovery. Don’t know what your recovery was, but for a 200 I jog a 200. You get to run fast and it really doesn’t hurt. I could have told you this. For me, they’re all about grooving the form. And fun, particularly as you note in comparison to what we normally do.

  2. “exhibit the unattractive wheezing, nose running, tears”
    Hey! have you been spying on me? Congrats on the short and fasties, sounds like a fun workout.

  3. I remember “come queek!” Glad you enjoyed those. Yes, you would have been really flying with the spikes on.

    I think short intervals are great for your longer running in many ways… The quick turn-over and short contact time. The fast acceleration of the heart-rate. The way they help you run with good form.

    Like Joe, I tended to prefer full recoveries. I think my favourites were 4 x 200 with 4 minutes’ walking recovery. I could run those at pretty much maximum speed. Then again, if you want to make 200s really feel hard, you can run them with 2:1 recoveries. Say, 10 x 200 in 38 with 19 seconds rest. Just typing that scares me, even though it was a decade or more ago the last time I tried it.

  4. I feel as if I’ve been let in on some big secret: intervals that are actually fun to do. Too bad they’re so short (and infrequent).

    I was doing 1:30 recoveries, which was a jog-walk of 200m and a little standing around, usually. I was running them just slightly slower than typical strides. I certainly feel the effort in my legs today, though.

  5. You can get them up to 800, so I’ve done ladders, always the same pace no matter what the distance.

    One fun thing to do, finish with 2 400s. On the penultimate 400, just go all out for the final 200, to build finishing speed. You can also do it on the last one, but that’s too easy.

    I like sets of 200, 200, 400.

  6. We are doing 8 x 400 at Nike Speed next week, I think, and I can’t wait. Some of my long-run routes take me past 400m tracks, and I always detour, run a lap, and then return to my regularly-scheduled 10 or 20-miler. Just ‘caause I love the track.

  7. TK The wierdest place I ever did that was in Regent’s Park in London. There’s a 427 yard track in the middle of nowhere that I had to take a lap on. Straight out of “Chariots of Fire.”

  8. [...] “Speedy! Come queek!” [...]

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