Seth's Birthday-Mile Speed Session

Workout - Seth's Birthday-Mile Speed Session

• 10min @ 6'00''/km
• 10 lots of:
  • 300m @ 3'20''/km
  • 1min rest
• 5min @ 7'00''/km

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Intro

Seth James DeMoor’s video “25 Years of Running: My Most BIZARRE Injury Yet (Surgery Likely)” covers some fascinating ground—definitely worth watching for the full context. Here’s what you need to know to jump into the workout right away.

Key Points

• Running‑related eye issue: Surfer’s eye (conjunctival pterygium) can develop and worsen from sun, wind, and dust exposure at elevations above 12,000 ft. Surgery might be on the table eventually, though protective goggles offer relief in the meantime.
• Goal mindset: Think of your annual mileage and vertical gain as target zones, not hard ceilings. If progress stalls or an injury crops up, rest beats pushing through to hit your targets.
• Birthday‑Mile concept: Each year, run one fast mile on a track to build leg turnover and create a measurable benchmark for yourself.
• Speed intro workout: 300‑meter repeats done at a “long‑stride‑plus‑a‑bit” pace—a smart way to rebuild speed after downtime.
• Sled tip: Sled pushes build strength for steep mountain running; less relevant if you’re focused on flat-track speed work.

Workout Example

8 × 300 m repeats

• Each 300 m should feel controlled and noticeably faster than your easy stride—aim for about 55 seconds per rep for a typical runner.
• Take recovery jogs or walks between reps—short enough to stay in rhythm, long enough to catch your breath, roughly a minute each.
• Scale the reps between 8 and 12 depending on how your body responds after recent longer runs.

Practical Tips

• On dusty or breezy mountain outings, high-quality goggles with wind protection shield your eyes and limit Surfer’s eye progression.
• If you fall short on your annual vertical-gain target, pick recovery over the numbers.
• Pair this work with kettlebell flows for core strength and mobility to support both road and elevation goals.

Closing Note

Try the 8 × 300 m session this week, and dial in paces using the Pacing app based on where your fitness sits now. Stay willing to adjust your goals when needed, keep those eyes safe, and work toward faster birthday-mile times. You’ve got this! 🚀

References

• 25 Years of Running: My Most BIZARRE Injury Yet (Surgery Likely) - YouTube (YouTube Video)