Behind the scenes:
Speed Endurance day
Raise your hand if you have ever wondered what an average day at the track with NJNYTC looks like! If you follow us on Instagram, you’ve have probably caught glimpses of a speed session here, a long run there and tempo somewhere in between. But today we’re giving you a full behind the scenes look at one of Coach Gaglinano’s legendary speed endurance workouts.
Step 1: Stretch, Roll, Activate
Before every run and workout, we use the rope. Before driving home after practice, we use the rope. Before we go to bed at night, we use the rope. It’s all about the routine of the rope instilled in our athletes by Coach Nohilly. Before hitting the track, we start with a dynamic mobility stretching routine targeting the major muscle groups and taking note of tight areas that have for us reaching for a foam roller.
As we roll through movement and muscle activation exercises, you’ll pick up on conversations predicting the upcoming workout, setting plans for the weekend long run, or just about anything.
2. The Orders
Sit down. Listen for your name. And get your orders. Before heading out on a warm up, Coach Gagliano runs through the day’s sessions and workout groups with the athletes carefully listening.
3. The Warm Up
Our practice facility, The Masters School, offers the luxury of running on a beautiful trail, that lines the Hudson River, for a 3 mile warm up. Once we return to the track, it’s time for drills and strides to get the body ready to run fast. Some athletes opt for 6 x 100m strides taking form advice from Coach Gags as they stride by. While others prefer a handful of strides and warm up 400m (slightly slower than interval pace).
4. The Workout
The goal of speed endurance workouts is practice race specific paces, so when it comes time to compete the body is ready. Workout groups are broken down by event. Some days the focus is on a larger volume of shorter distance intervals at race pace. While other sessions start with 1 longer interval at goal race pace (ex: mile group running a 1,000m) and finish with a few quick sprints to focus on finishing speed.
How fast is fast on a speed endurance day? Well we will let Chris Giesting’s splits do the talking. Through 400m of his 500m in 51 seconds, then following with 300m in 35 seconds and finishing off with some quick 200m repeats.
5. The Aftermath
What are the signs of a good speed endurance workout? Hands on the knees (just for a minute of course), lactic legs and smiles all around.
Post workout and 3 mile cool down, it’s all about recovery. Foam rolling, stretching and hurdle walk-over drills are all part of schedule. After leaving the track, recovery protocols differ slightly per athlete, some opt for a Normatec session while other prefer to ice bath or epsom salt bath.