What is Speed Work?

     Speed work is best defined as short repetitions of 95% effort which is a bit faster than your all out 5K pace.  Each short repetition is followed by an interval of rest.  For example:  the repetition may be 800 meters or a half mile with an interval of rest the same length of time.  Thus, if you did your half mile time in 5:00 min., your interval of rest would be 5:00 min.  The shorter the interval of rest, the more aerobically demanding a track session can become. The “interval of rest ”or“ recovery times between repetitions become very important.  Without that recovery, speed work will not stress the proper energy systems in your body because you can’t bring yourself to your top speed.

“All that we achieve and all that we fail to achieve is the direct result of our own thoughts. James Allen

    Develop your goal visually, learn to mentally see yourself achieve, and then physically implement.  As I write this article I am reminded of never having any athletic talent, nor ever dreamed I would be jumping out of an airplane and competing in acrobatics.  I had to develop mental control of my thoughts, so actions could be had, and goals could be met.  Learning to control my thoughts is largely how I was able to reach creative, yet challenging destinations such as:  competing in aerial acrobatics-“style”, completion of 94 marathons including 12 Boston marathons, plus have the intellectual achievements of being nominated for Teacher of Year three times and recently becoming an author of a few books.

 By GRETCHEN REYNOLDS JULY 2, 2014 New York Times

Exercise may help to keep the brain robust in people who have an increased risk of developing Alzheimer’s disease, according to an inspiring new study. The findings suggests that even moderate amounts of physical activity may help to slow the progression of one of the most dreaded diseases of aging.

By GRETCHEN REYNOLDS New York Times
 JANUARY 10, 2014 12:01 AM
Is there any scientific study to substantiate the claim that older people (over 45) should limit high impact exercises such as jogging, sprinting, etc.?