Where Your Dreams Become Reality
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Poster: The Best Plan
Subject: RE: TrainMe: 400m to 5k
That is good news on the quad.
The accelerations or striders (as some call them) are a way of gradually getting up to a fast speed and then gradually coming back down (an abrupt slow down can tax the legs as much as a quick acceleration). I think they wake the legs up and get the body ready for lactic acid clearing mode.
I usually do my track work on Saturdays or Sundays to avoid traffic. Lucky for you, you're doing mostly 400 and under work and should have clearly marked staggers if you want to run in the outside lanes...probably easier on the legs anyway.
You should check around for some indoor all-comer's meets in your area. They are usually a lot harder to find than outdoor meets, but you might live in an area where that isn't the case. You might have fun entering some shorter events sometime in January.
One thing I forgot to consider for you is your climate. If it gets real cold, you may want to lay off the sprinting stuff during that time. Hills should be ok, but you may want to switch to 20-30 min tempo runs instead of the track if its below 45*. Definitely be careful on how you start up on cold days, it might be better to use a flying start and try alternating between sprinting and floating (trying to maintain speed with less effort)during reps.
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