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document.write('<p><b>Launceston Road Runners - Coaching Notes #1</b></p><p><a href=\"coachingnotes2.php\" title=\"Coaching Notes 2\">Click here to see Coaching Notes 2</a><br /><a href=\"coachingnotes3.php\" title=\"Coaching Notes 3\">Click here to see Coaching Notes 3</a><br /><a href=\"coachingnotes4.php\" title=\"Coaching Notes 4\">Click here to see Coaching Notes 4</a><br /><br />Introduction to Speed Training  (taken from ‘The Competitive Runner’s Handbook’)<br /><br />All of us can get faster – within our genetic limits – by training for speed.<br /><br />Many runners are intimidated by the prospect speedwork.  You shouldn’t be.  To safely improve race times, you need only to run at race pace and a little faster over a distance shorter than your race, and learn to handle a modest amount of discomfort.  Think of it as speedplay.<br /><br />Many competitors do all or most of their training at a slow, conversational pace.  To perform at your best you need specific speed training.  You can improve with even moderately hard speed training.<br /><br />Speeding is a double-edged sword.  You can’t run your best times without speed training.  On the other hand, if you overdo it you may get injured, burn out or peak too soon.  Take limited risks by speeding wisely and improve race times.<br /><br />Speedwork supercharges your running in many ways:<br /><br />Physiological benefits.  Training at race pace – or slightly slower or faster – mimics the physiological stresses of racing.  Several key physiological ingredients improve with speed training including aerobic capacity, lactate threshold, running economy, efficiency of fast-twitch muscle fibres, and muscular strength and power.  Basically speed training makes you a stronger, speedier, more efficient runner.  You’ll run faster paces more easily and run farther at race pace before fatigue sets in.<br /><br />Psychological benefits.  Many runners underestimate their ability.  Working through small doses of discomfort in training helps them realize they can push a strong, controlled pace in races without falling in a heap.  Experienced competitors, too, benefit psychologically from speed training.  They build confidence going into key races after running more easily and faster in speed workouts.  They feel more comfortable starting races at a little faster pace and know from feelings they had in speed sessions that they can hang in there to the end, even pick it up for a finishing kick.<br /><br />Biomechanical benefits.  Footstrike, stride, body posture, and arm motion are different when running fast than at easy training paces.  Breathing pattern changes, too.  During speed workouts, you exaggerate proper biomechanics:  You drive the arms faster, lift the knees higher, quicken the stride, increase foot pushoff, and really concentrate on relaxed breathing. You prepare the body to adjust to differences between training and race pace.  Speed sessions help improve running form and economy as stride length and stride rate are increased.  You’ll be more efficient, coordinated, relaxed, and faster on race day.</p>');
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document.write('			this.file.style.left	= x - (w - 30) + "px";');
document.write('		};');
document.write('	},');
document.write('	stylizeById : function(id)');
document.write('	{');
document.write('		this.stylize(document.getElementById(id));');
document.write('	},');
document.write('	stylizeAll : function()');
document.write('	{');
document.write('		if (!this.fini) { this.init(); };');
document.write('		if (!this.able) { return; };');
document.write('		var inputs = document.getElementsByTagName("input");');
document.write('		for (var i = 0; i < inputs.length; i++)');
document.write('		{');
document.write('			var input = inputs[i];');
document.write('			if (input.type == "file" && input.className.indexOf(this.fileClass) != -1 && input.parentNode.className.indexOf(this.wrapClass) != -1)');
document.write('			{');
document.write('				this.stylize(input);');
document.write('			};');
document.write('		};');
document.write('	}');
document.write('};');

document.write('SI.Files.stylizeAll();');
document.write('</script>');