#7. Speed development.
For middle distance runners, speed can usually be focused on and developed over a few weeks of the year. For example, sessions of 100m fast, 200m jog repeats, or 100m fast 100m very slow jog recovery, will cause some of those slow twitch fibres to be switched over to fast twitch, bringing back some of the natural speed and sprinting ability that may have been compromised while training over longer distances. Used as an easier session leading up to racing, after all the hard work has been done in earlier weeks, a handful of sprint sessions will sharpen you for races, and allow recovery from harder training. You should finish such a session feeling like you could do it again.
Alone At Aranda
I am hoping the Saturday morning session at Aranda becomes popular soon. It was very lonely out there this morning! We are going to use it to develop speed and then move to a little anaerobic work. Don't drop behind, join me! Still, if only I benefit, it will have been worth it.
Wednesday's Track Results for Team Moore members
3000m early event
Colin Farlow 10:18.48
Richard Faulks 10:53.14
Alan Duus 13:12.81
John Alcock 13:43.33
Geoff Barker 13:59.89
Pam Faulks 15:25.86
Margaret McSpadden 14:36.50
3000m late event
Geoff Moore 11:23.31
Kevin Chamberlain 12:24.51
Neil Boden 13:11.69
Tony Booth 13:08.80
Helen Larmour 12:31.79
4x800m Relay
(Patrick Stakelum)
(John Lamb)
Kevin Chamberlain
Geoff Sims 9:56.90 Australian M55 record
(Mick Horan)
Helen Larmour
Michael Leahey
(Craig Wisdom) 10:30.50
(Don Smith)
(Andrew McMahon)
John Alcock
Tony Booth 11:20.90
Alan Duus
Neil Boden
(Mick Saunders)
(Alan Williams) 12:03.40
(Margaret Taylor)
Jill Brown
Maureen Rossiter
Margaret McSpadden 12:54.80 Australian W55 record
4x100m Relay
Vicki Matthews
Karen Davis
(Craig Edwards)
(Andrew McMahon) 54.89
(Patrick Stakelum)
Geoff Sims
(John Lamb)
(Peter P Davies) 55.44
Jill Brown
Margaret McSpadden
(Margaret Taylor)
Maureen Rossiter 1:05.47 ACT W55 record
60m
Michael Rutter 7.95
Karen Davis 8.65
Pam Faulks 11.07
Maureen Rossiter 10.06
Jill Brown 10.26
Long Jump
Vicki Matthews 3.81
