26 replies to this topic

[Kilee]

Hello, I am headed out to try out the interval training at Perry Lakes tonight put on by the WA Marathon Club. Does anyone participate in this and what are your thoughts?

[Nate]

Never done the WAMC as I live in Rockingham, but I imagine they would be great. Intervals are important for builing fitness and speed and the WAMC certainly have lots of people with lots of experience to learn from.

As a matter of interest I'll be at perry lakes in about 1 hr doing a 90min track session (actually on the track), I'll be in my CR top as usual.

Let us know how the session goes

Nate

[bones]

Kilee, on Mar 24 2009, 11:58 AM, said:

Hello, I am headed out to try out the interval training at Perry Lakes tonight put on by the WA Marathon Club. Does anyone participate in this and what are your thoughts?

I've been going for quite a long time now - it's a fantastic session and really worth doing. For $2, I don't think it would be possible to get a better deal, either. JK is an excellent coach and puts together some great sessions. The key is to listen to the planned session and follow it as he recommends, which many don't. So, take the breaks, even if you're desperate to get going again and worried about being left behind. You only improve if you do the session properly - and if you do you will see improvements. It takes time, but persevere

[djc42]

JK is a good coach, very approachable. I've been going a couple of years now and have seen a definite improvement in my own pace judgement and ability to push into zones I didn't think were possible. It's the session of the week where you'll feel the most pain, but also the most satisfaction once you're done...

As far as the session goes, try to pace it so you can do all the intervals at a similar pace - maybe be a little conservative at first. There's no point in posting great times for the first two 400's if you can't finish the set of 10. However if you've done 8 you'll know if you can push a little harder for the last two. Another thing to remember is that the first interval or two you may struggle a bit, but once the lactic acid gets going you will speed up. And it's very important as said by Bones that you take the rests properly between intervals - that way you'll get the most out of it.

Try to get there in time to go for a ten minute jog (at least) to warm up before the drills start at about 5:50.

Have fun !

D

[StellaBella]

I was always too scared to go to these... and not having a car made it inconvenient.
I have a car now but the Frontrunner squad is closer to home!
That said, I've never run on a track before... that could be interesting!
Are there any really really slow people!?

[bones]

StellaBella, on Mar 24 2009, 04:17 PM, said:

Are there any really really slow people!?

There are people of all abilities - some very slow, some very fast. I'm nearer the back, but there are plenty of people behind me and I'm not fast - 50.50 is my best 10km time. It's open to everyone and very non-threatening. It's on the grass, so not actually on a track - it's by the Scout club at Perry Lakes, not the stadium itself - just off Perry Lakes Drive (just turn by the skate park)

[Kilee]

Thanks for the feedback - turns out I wont be able to make it afterall tonight but I and one of my training mates will definitely be there next week.

Stella Bella - not sure who is there now but I can assure you there will be a slow one joining the group

[StellaBella]

You know I might just come and check this one out after I'm done with and recovered from Canberra.
I think for $2 this sounds a bargain and a service that I may as well avail myself of or at least give a chance to!

Bones - a 50:50 10km time is not slow to the likes of me!!!

[serena]

Oh wow I had no idea this was on! I will check out the wamc site to find out when its on, this is just what I need! I wish I had seen this thread a week ago.

[bones]

StellaBella, on Mar 30 2009, 12:00 PM, said:

Bones - a 50:50 10km time is not slow to the likes of me!!!

Thanks so much Stella - my husband is a 35/36 min 10km runner and his running partner is one of the best women runners in the state so I forget to put everything into perspective. Nine months ago my PB was 51.45, which was a 40 sec improvement on my previous PB and so on. Two years ago, I was doing 10kms at around 55 minutes. I attribute this to doing intervals and tempo runs. JK really encourages everyone who comes to his session and is always happy to offer guidance. I really think you'll get a lot out of the session. Hope to see you there sometime soon

[djc42]

serena, on Mar 30 2009, 12:11 PM, said:

Oh wow I had no idea this was on! I will check out the wamc site to find out when its on, this is just what I need! I wish I had seen this thread a week ago.

It's on every Tuesday evening at Alderbury reserve in Perry Lakes - rain or shine. From Oceanic Drive, you turn left into Perry lakes drive and take the first left by the skateboard park and go to the end of the road, parking between the scout hall on the right and change rooms on the left. If you get there after 5:30 you'll likely see a bunch of white cones in front of you that mark the track on the field.

The session starts with a few drills (high knees, butt kicks, and run throughs) at about 5:50 - the session briefing is then given and it's usually 4-5k of effort and you're done by 6:30. It's best to get there a little earlier and do a couple of k warmup before the drills.

Hope you can make it

D

[serena]

Thanks, D - I just did 13kms this morning so am in 2 minds about whether to come this evening or not, but I did just post off my membership form (finally) to WAMC. If I can get there I will be there.

serena

[djc42]

serena, on Mar 31 2009, 11:22 AM, said:

Thanks, D - I just did 13kms this morning so am in 2 minds about whether to come this evening or not, but I did just post off my membership form (finally) to WAMC. If I can get there I will be there.

serena

13km would probably take the edge off - unless you're a high mileage runner who's used to doubles.... but it might be good just to get your feet wet and meet the coach.

I should mention that you don't *have* to be a WAMC member to do this ; you are encouraged to join if you attend regularly. There is no formality to the session - it's an honour system - you just pop your $2 in the tupperware....

D

[serena]

I made it to the training last night - fantastic! I slept like a rock last night. This is just the sort of training I have been needing.
Thanks WAMC

serena

[StellaBella]

serena, on Apr 1 2009, 11:23 AM, said:

I made it to the training last night - fantastic! I slept like a rock last night. This is just the sort of training I have been needing.
Thanks WAMC

serena

Thats good to hear... definitely going to check this out sooner rather than later - gimme 4 or 5 weeks

[Desmondp]

Is this still going on ?

I'm definitely interesting in popping down

Cheers

[Pelagie]

Desmondp, on May 1 2009, 10:29 AM, said:

Is this still going on ?

I'm definitely interesting in popping down

Cheers

Yes it is and here are the info given by djc42:

"It's on every Tuesday evening at Alderbury reserve in Perry Lakes - rain or shine. From Oceanic Drive, you turn left into Perry lakes drive and take the first left by the skateboard park and go to the end of the road, parking between the scout hall on the right and change rooms on the left. If you get there after 5:30 you'll likely see a bunch of white cones in front of you that mark the track on the field.

The session starts with a few drills (high knees, butt kicks, and run throughs) at about 5:50 - the session briefing is then given and it's usually 4-5k of effort and you're done by 6:30. It's best to get there a little earlier and do a couple of k warmup before the drills"

Go and check it out!

[serena]

I have only managed to get there once so far but hope to become a regular. It is a great session.
serena

[StellaBella]

I'm going to pop down... tho re reading the thread am dismayed to note it's on grass... I hate running on grass!
Oh well... won't know til I try it will I.
My biggest problem is actually going to be getting lost as I have no sense of direction

[serena]

I will be there - second run today for me.

SB its not far from the skateboard ramp thing. If you get into the road that separates Bold Park from Perry Lakes and head up the driveway at the northern end where the skate park is - drive up to the only building there, its there.

I will hopefully be there by 5.35 for a slow jog to warm up, although its so warm already! Where is Autumn???

serena

[StellaBella]

Well I bit the bullet and made it down last night.
Pretty good deal for $2 though the surprising plethora of hot young things (serious eye candy ladies... and gentlemen too I'm sure!) was a tad intimidating. Stood around looking lost til I found Serena!

The start with the drills was a bit hodge podge... there were no instructions as I guess you were expected to just know so we just kinda copied what other ppl were doing. The actual interval session was explained but confused me... lucky it boiled down to "when the whistle blows run at about 80%, when it blows again it's a jog recovery and keep doing that til it blows twice and then everyone congregate for a rest" - this was done 3 times.

Think next time either a warm up or cool down run will be in order but I was running a bit late due to not knowing how traffic wld be.

If you're curious come on down... I was slow and got lapped but it wasn't actually embarrassing!

As I stated on Facebook I think I know where I'll be on Tue nights from now on!

Edited by StellaBella, 06 May 2009 - 03:46 PM.

[serena]

That was great and always lovely to hang out with you Stella! I was asleep by 8.30 on the couch, felt like a complete Nana, but it was worth it.

serena

[Kilee]

I am finally planning on getting to this training tonight. One of my training partners will also be there, so if you see a guy and a girl wandering around looking lost feel free to say hi and point us in the right direction

[StellaBella]

Kilee, on May 19 2009, 01:07 PM, said:

I am finally planning on getting to this training tonight. One of my training partners will also be there, so if you see a guy and a girl wandering around looking lost feel free to say hi and point us in the right direction

Have fun Kilee... I'm out for tonight due to my foot but shld be back next week.
I believe Serena will be absent with her shin splints!

[serena]

sadly can't be there tonight due to stupid shins - have fun

[Kilee]

Wow - fairly well sums it up. I had no idea how many people would be there. I was questioning the ability for 80 odd people to fit around a 400m track but it works. It was a much harder session than we normally put ourselves through for similar training. Loved it and will be back whenever I am free on a Tuesday night.

[runrosierun]

I'm heading out to WAMC intervals this Tuesday. Are any other CRs going?