One of my regular sets is to do 15x 30 seconds sprint as hard as possible, then rest for 90 seconds (at a full stop), doing it on the Woodway Curve machine at the gym. This sounds like a perfectly do-able workout. It isn't. It's the hardest one on my schedule, and I've been neglecting it for a couple of weeks while I focus on long distance.
However, after a chat with my PT, who is the ultra-marathon man (he's doing the Ultra Trail du Mont Blanc in a couple of weeks time), and after some shocking 800m rep results, I've come to the conclusion that doing the speed work is as important as doing the long distance work, not least because I don't want to lose everything I've been working towards! In addition, the Curve is the best training tool around - it's a manual treadmill and the belt is incredibly heavy to push around, so you're adding the weight of the belt to your own weight while you run. Obviously the heavier you are the easier that is, so for a midget like me it's seriously horrible!
Therefore, I hauled myself back onto the curve and completed my sprints. My ultimate aim is to get to 2km in half an hour doing these (seriously) and the best I've ever done is 1.96km.
I was a little nervous about getting on the Curve again, not least because it is HORRIBLE and because I expected to have lost some real speed on it. The set felt appalling, but in terms of overall distance it wasn't too bad - a total of 1.92km which isn't great, but could be worse in the circumstances. Here is the breakdown of my splits:
1. 0.13
2. 0.27 (+14)
3. 0.40 (+13)
4. 0.53 (+13)
5. 0.66 (+13)
6. 0.78 (+12)
7. 0.91 (+13)
8. 1.04 (+13)
9. 1.17 (+13)
10. 1.29 (+12)
11. 1.42 (+13)
12. 1.54 (+12)
13. 1.67 (+13)
14. 1.79 (+12)
15. 1.92 (+13)
I am looking forward to getting faster again soon ... please!!!!
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