Speed Classes

We have had some questions about our speed classes.

Captain Crunch endorses all of these.

Free Class with the Team.
Every Wednesday, we do speed work, based on workouts designed by two different USATF coaches.  It's ran by your team mate, Miki, but the workouts are all designed by a pro.  Classes start at 6:45 and ends at 7:45.  Meet at the 90th Street entrance on the East Drive, AKA Engineer's Gate Gazebo.  Class details will be posted on this blog every week.  In coming weeks, we'll start throwing in track workouts at the East River Park running track, so stay tuned!!

Via Coach Alem.
You can always get a personal coaching session with him.  For questions about his rates and methods, we recommend that you contact him directly at alem-at-coachalemk-dot-com.  His website is here.

Speed & Form Classes with Urban Athletics.
Speed classes with UA is open to all levels and they have classes on Tuesdays and Thursdays.  You can do just Tuesday or Thursday for $175 or do twice a week on Tuesdays and Thursdays for $225.  Each sessions runs for 10 weeks.  For details, visit their website.  Currently, Veggie Rachana, Rabbi, and Xena are enrolled in this class (or so I'm told).  You might want to ask them for their input.

Jack Rabbit Sports:  Targeted Training for Faster Finish
Miki endorses and takes classes with Jack Rabbit Faster Finish religiously for over 3 years and counting.  Next session starts on September 5 and runs for 10 weeks.  At $95 a session, it's relatively inexpensive way to get your speed on.


This week's Team Agony Speed Class (For July 31):
Since we have a BIG Team race this weekend, we won't be doing much in terms of distance, but we'll do one of our favorites.  400m repeats using the NYCM finish line.

We'll start at the "400m to go" sign and will finish at the NYCM finish line.  You'll run up the little "Tavern on the Hill" hill, then recover back down to the 400m to go sign.  However, we're not just going out hard for all the repeats.  We're going to concentrate on pacing.  In any distance race, getting the correct pace is the key to a strong race.  You go out too fast and you burn out before you reach the finish line.  You go out too slow, and you feel like you've cheated yourself (and end up with a bad time).  Getting the right effort according to the intended distance is the smart way to race. 

Group 1:  You will do 8 repeats.  Each repeat must be faster than the one before by 2-5 seconds.  Something like this.  You want to start at something a little slower than your marathon pace and work yourself up to a fast, hard, maximum effort pace.

Group 2:  You will do 5-7 repeats.