Pat’s instructions called for me to hit 40 seconds per 200 during the hard intervals in the first set, take four minutes rest, then resume and aim for 38-40 seconds on the hard intervals. The first set I was dead on the pace, knocking out between 39-41 seconds per lap on every hard 200. After the break I came back and hit 36 seconds and change on the first interval. Blazing. A little too blazing. That extra two seconds per 200 had me breathing much heavier and feeling “that feeling” in my obliques.
Before long, I started noticing subtle things: my heart rate didn’t get as high when we got into faster paces. I started recovering more quickly at my “easy pace” between intervals. When I took my running to the hilly streets in my neighborhood, I found that hills that used to intimidate me were now surprisingly easy, as I seemed to float to the crest fueled by my strong glutes thanks to RDLs and kettlebell swings.
If you've been to one of our classes, you know we aim to improve your strength, stamina, and function while having some fun along the way.
Lately, I've been having a lot of discussions with our clients about how to incorporate Formula classes into their training for upcoming races, so I wanted to summarize my recommendations here.
It only took a few steps on the Woodway to convince me that it was not your ordinary treadmill. It is nice to be able to do speed work in a controlled and predictable environment . . . I was impressed that the Woodway provides a much gentler impact than any other medium I have run on, including my preferred surface, dirt. That seems particularly beneficial when ramping up the speed.