You should do a track workout. Yes, you.
This idea of doing a coached group track workout is a little intimidating for some, maybe because it seems like something high school kids do. I didn’t run track in high school, or at all until I was 35. Public school PE had left me so self-conscious about doing anything at all athletic, I didn’t feel ready to attempt it until I was starting to get past the age of caring what other people think.
Luckily, in the town of Stage College where I lived as a beginner, a retired coach agreed to lead a beginners’ group in a series of non-threatening workouts. When I moved to Irvine, another coach led an early morning group in Laguna Beach. And here in the Twin Cities, the best place in the world to live and run, the Minnesota Distance Running Association offers a free workout for all abilities on Thursday nights. They’ve always found someone great to lead the group, and did I mention this is all free?
Here we are on July 10, my first workout of the season with them. Coach kindly takes the photo pre-workout so we look normal.
This may be the largest group Track Thursdays has ever seen – 33 of us. Usually we get about half that many, but I guess nobody could resist this fun workout. We ran three sets of short intervals: 400 meters x 6 with 60 seconds rest, 300 meters with 45 seconds rest, 200 meters with 30 seconds rest, 3-4 minutes between sets. With so many runners and a wide range of abilities, you’d think it would be chaotic, but it went smoothly. I like having the option of either starting with a fast-ish group, or running slightly behind them on my own. Sometimes I end up running slightly behind no matter how I try, because I’m trying to keep up some very strong and consistent runners. It was at Track Thursdays I met several runners who have helped me a lot over the past few years.
Each workout begins with coach Laurie guiding us through a dynamic workout: Range of motion, hopping and skipping exercises that get us ready to go fast without strain. One of my track buddies gave me a golden nugget of advice: “It’s not about how fast you can run, it’s about how fast you can run without straining.” This principle will not only help you run a smarter race, it will help prevent injury. There’s no need to fear that a little fast running will increase your injury risk – you just need to be properly warmed up, listen to your body, and not try to do too much too soon.
I’m a fan of Coach Laurie’s workouts. They’re very challenging, but always adaptable. There have been times I’ve had to skip an interval or adjust my pace. Still, I usually leave confident that I’ll be stronger after recovering from the workout.
At least a few of these track workouts will fit perfectly into my training plan this year. For the first one, I had no expectations but was happy to find that I could keep up with the big kids for most of the workout, and I ran all the intervals evenly at about the same pace I raced my last 5K or a little faster. I don’t think I could have done it without Bill keeping track of time and everyone shouting out encouragement.
In fact, it’s been proven that training with others is more effective for most people than training alone. If you’re like me, you have to do some of both, but your track buddies will keep you on pace, give you social support, and make the workout seem like more fun and less effort.
Thanks track buddies! I’m healthier because of you.