 All right guys so I'm here at the track getting ready to do a speed session. If you're familiar with Jack Daniels training style I'm doing a repetition training. So I'm gonna just do some fast repetitions on the track, work on that speed, work on that economy, strength training for runners really that's what it is you know working on that form, working on that efficiency and getting more economical at higher speeds. So as what we're doing today putting on my in-jinji toe socks of course I use in-jinji toe socks to have my toes be able to wiggle naturally and do what they're supposed to do when I'm running of course inside I wear them inside my Ultra the 1 2.5 I made a review of it in the past I'll link to it here and so they're good it's a nice day it's been hot lately really really hot so every run has been like a torture session in a way but now today it's actually just 15 degrees celsius so it's nice and cool so I thought I'd show you today you know a little bit from my session what I'm doing how I'm doing it and so let's do it all right so we're rolling we're just starting the warm-up let's talk a little bit about the session that I'm about to do first I'm just doing a 4k warm-up so I'll just be running in the outer lane just to make the track as long as possible I'm just gonna run easy for like you know 20 minutes or so all right so warm-up is done and finished off with a couple of strides just like accelerating for like 30 meters max speed almost for like 30 meters and then just decelerating for another 30 minutes 30 meters and so that's just to activate those fast switch motion fibers a little bit and get them ready for what's to come now which is the speed session anyway and I'm ready to start the workout today we're doing three times 200 meter repetition pace so that's that's kind of like mile race pace probably fast running for 200 meters and I'm gonna walk for 200 meters as a recovery another 200 meters walk another 200 meters so three times 200 meters followed by two times 400 meters at the same pace so that's going to be a little tougher longer repetition but the same pace and then we're going to finish off with three times 200 meters on the end and of course bear in mind that this is my second ever workout like this so I'm keeping it on the conservative side in terms of volume but still you know working pretty hard so let's look at the paces I'm going to work on at so you know somewhere between 43 and 44 seconds per 200 meter that's probably what I'm going to aim for and it's really about working on form and increasing that running economy through strength training which is essentially what is stiffening up some of the tendons and and sort of making all the other paces feel easier I don't know if it's because of the temperature today it's cooler or because of the gains that I've had from last week's sessions but my warm-up now my heart rate was much lower relative to pace than it usually is so certainly something is going on I'll probably gain a little bit from the workouts as well as of course the fact that it's cooler today and I've been heat acclimatizing for three weeks now all right anyway I'm gonna get to it I'm gonna sort of I have a tripod here and I'm gonna sort of do things during the workout just to show you guys and what I'm up to and how it looks but I'm gonna focus mostly on the workout and then we're gonna talk afterwards all right let's do it I definitely went out a little bit too fast on the first one and the second one typical I'm gonna really back a little bit when it comes to the recovery you know it's these repetition sessions it's really like I said strength training so it's pretty hard work and focused on the muscles really not the cardiovascular system so you want to have pretty long breaks long recovery periods about you know two to three times as long as the the work about so I'm working for 44 seconds then I'm taking about 90 seconds or a little more walking resting talking to you guys and then it's time to get back for another repetition let's do it all right it's time for a 400 meter now let's put the camera here so you guys can see me coming in way too fast oh my god I really have to work on pacing I mean it's difficult for me I'm not used to these fast paces so I end up running a bit too fast I did the I did the 400 meter rep in 114 so that's definitely my first that's my fastest 4 meter ever I think pretty fast I should be moving not talking to you guys so I'll be moving and then I'll do another 400 meter rep 125 that's more like it but holy fuck it's tough all right it's time to go back to the 200 meters we're doing the last 300 meter reps that's the that's the that's the last of the workout today I'm gonna do them the other way around that's it that's the workout feels so good to run hard I love it I mean I've been running slow and steady for a few years now not doing much fast running like this and just feels good to feel those limits you know to feel myself pushing really hard and to see the results you know that's also nice I think the workout went pretty good I consistently ran too fast though a few seconds too fast whether that's because that's actually my appropriate pace you know maybe it's maybe I'm fitter than I think I am and I should be running at that pace or maybe I'm just running too fast you know faster than I really need to which it's not a good idea so probably a little bit too eager since I had the camera with me and stuff that's a very typical scenario for me but I'm happy about the workout it was a nice nice workout feels good I'm tired now now I'm gonna do a cool down just like two kilometer super easy jog around the track just clearing you know helping to clear some of that lactate through the muscles some of that adrenaline etc and just uh yeah start a recovery process really I have a lot of water in my bag I'm gonna drink some of that and then I'm gonna head to the car and get my bananas of course now I'm gonna sit down and eat bananas and I have a strength training workout later today so this is a hard day but I like to make my hard days hard and my easy days easy so today's a hard day so it's Friday's but the rest of the week I'm running pretty easy and of course on Sundays I'm doing a long run which is easy but hard because of the volume of course all right here we are back at the bag the water hey thanks for watching thanks for joining me if you have some thoughts about my workout some and anything you want to say comment down below let me hear it I'm looking forward to the coming weeks doing more track sessions like this I'll take you with me again and again for sure on the whole journey all right guys thanks for watching make sure you subscribe to this channel if you haven't done so already if you have done it already if you have subscribed already you can click the little bell button next to subscribe button and that way you'll be notified each time I upload a video so go ahead and do that if you're already subscribed all right have a good day hope you're running is going well see you around