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26 • April 2016 • COAST • www.coast-magazine.com Build speed with a team Having training partners can make you a faster runner RUNNING WILD By Mike Halko S peed is like building a campfire. Start small with some tinder; add sticks, eventually a log or two. Heat will increase, flames fly and eventually glowing embers sit ready to reignite if called upon. Campfires and speed sessions are best built under su- pervision and enjoyed with others. Fortunately our Alaska commu- nities boast many opportunities to stoke the speed furnace with vari- ous running groups. Most teams offer one or two sessions for free to feel the group out, and after that it is customary to join or move on. Ask yourself a few questions before joining. Does the coaching style meet my needs? Is the atmosphere intense or relaxed? Do I feel welcome running with this group? There should be a form that asks you some basic questions about your health and current fitness level along with your goals, short- and long-term. Several running groups are listed below for your consideration. Most will meet one day a week from April through August. Many have optional social events and weekend runs. Additionally, here are a few workouts that will keep your fire burning. • Valley Women’s Running Team, Palmer: https://sites.google. com/site/valleywomensrunningteam Rhonda Knopp, rhondaknopp@hotmail.com Norm Rousey, coachrousey@hotmail.com • Exceed Women’s Running Team, Anchorage: www.exceed.org • Womens Training Fairbanks and Mens Training, Fairbanks: www.runningclubnorth.org • Peak Performers Track Club, Anchorage: Jason Hofacker, 907- 240-6982 • Alaska Running Academy: Longtime coach Doug Herron, who still holds the state’s 800m record, is the coach of this group. Ideal for student athletes as well as adults. www.alaskarunningacademy.com. • Skinny Raven: The store’s Raven Run Club has four-week train- ing sessions. Find out more at skinnyraven.com. • Or go with a virtual team with an online plan at Runnersworld. com. All ability levels are available, whether you set your goal for a 5K or a marathon. I did this for the Marine Corps Marathon and felt the program was excellent. — Keep Striding and Smiling, Coach Mike Workouts to boost your speed Warm up with 1.5 miles or 15 minutes. Make sure you get a solid warm up. It can be cool in early April/May. Prevent a pulled muscle or other injury by doing a good warm up. Early Season (April): Go for longer intervals. The first few sessions should be at around 3 x 1,000 meters (2.5 times around a track) or if you prefer time, 3 x 8 minutes at 85 per- cent effort, which is a nonconversational pace. Recover with 400 meters, or 3 minutes, of an easy run. Increase by one more interval of 1,000 meters (or 5 minutes) the next week. After two weeks at this pace, shift to a 1,000m, 1500m, 1000m (or 8 minutes, 12 minutes, 8 minutes) at 85 percent effort the next week. Recover with 400 meters or 3-minute jog after each interval. Mid Season (May): 6 x 800 meters or 4 minutes, with 1 lap or 3-minute recovery. Again, shoot for 85 percent effort Ladders: 800m, 1000m, 1500m, 1000m, 800m or 5 min, 8min, 12 min, 8 min, 5 min Max Daylight Hours (June): 3 x 400m and 600m (or 2.5 minutes, 4 minutes) 8 x 400m (or 2.5 minutes) at 85 percent effort, then recover with 1 lap, or 2 minutes. Depending on experience one can reduce the recovery rather than increase the effort/pace. Remember a good 15- to 20-minute recovery run post workout. As the sunlight and warmth of the days continue to increase, and our bodies crave for more, let’s listen to it. Do we accept the challenge to shift gears, increase our pace and test ourselves? Try it! Rekindle your fire. COURTESY MIKE HALKO A blast from the past, as women from the Exceed Running Team gather after a Lost Lake training run.