Speeding Up

KathleenKP

Apparantly I AM capable of running faster!! I thought I was a one speed person.

I worked some intervals today. I ran as fast as I thought I could for 60 seconds, then walked back. It took me 3.5 minutes to get back, probably at an 18-20 mph pace. NO! I did not run that fast. I think the timer on my phone is messed up...namely that when I run, I'm probably squeezing some button and stopping it. BUT that means I was probably running as fast as I could for almost TWO minutes at a time, not one!!! I did that four times as part of my workout today. It was a little hard to NOT run continuously, and actually walk for part of it, but once I had it set in my mind that that was my workout, I got over it. I'm looking forward to doing that again. I've been told now by my trainers and several running friends that this is what I have to do to improve my speed.

I can feel it in different muscles.

I am supposed to be doing intervals like this two workouts a week, and a longer run once a week (per my trainers). For the longer runs, I'll add distance each week to get to the 10K.

likitisplit

Isn't it crazy? Running it totally not what I expected.

I thought it was about going as fast as you can - It's actually about discovering your maintainable pace.

I thought you worked on running by, well, running continuously as long as you can - The research shows that walking and resting are as important as the running part.

I thought the main goal was increasing your speed - It's actually staying uninjured.

I thought it was something that I fit in as my exercise program - It's actually a blast and something I look forward to, above and beyond the health benefits.

rduhlir

There are great running programs on coolrunning.com. They have everything from C25K up to training for ultras. They also have it broken up per race type also with Beginner, Intermediate and Advanced. It is one of my favorite websites to browse through. It has great tips and the speed workouts look awesome. They incorporate not only the sprints you are doing, but have them going up hill!

KathleenKP

I ran on the treadmill today for various reasons. I found that the treadmill is actually OK *IF* I am not running straight through. I did some intervals of 1 minute runs with 90 seconds walk ( a la week one of c25k). While I felt I could have run longer, and didn't need the full 90 seconds to recover, I felt I should follow that, just like I did when I started running. I was able to run at 7 mph for the running portions!!! I am happy that I can make the treadmill work sometimes, because it will be more convenient for me some days.

My 15 year old is going to run a 5K with me on Mother's Day. He is running it with me to help me run faster. But he told me today that he is actually worried that he is going to need to tie himself to me so that I can drag HIM along!!!

likitisplit

What a great mother's day plan! 7 minute sprints, wow. I was trying to do a half mile at 6 and it kicked my butt.

KathleenKP

Today the main set of my run was a half mile at 6.0, then 5 sets of 60 sec run at 7.0 / 90 sec walk. I was kind of amazed that I could do the run at 6.0, and STILL do the sprints (and had actually added the fifth one at the end because I thought I still had it in me for one more). It was tough, and I wanted to quit on the half mile, but I kept telling myself that I made it through c25k doing the same thing...kept going even when it was hard. My mile time for the 5k was only 12:30. I think I'm going to shave lots of time off the next one, IF I can figure out how to keep a faster pace on the road. The treadmill is doing it for me right now. My plan is to add a half-mile each week at the 6.0 pace. That should get me to my next 5K...which has serious hills...so I'll likely go slower than a 10 minute mile...but it will be faster than my last 5K, which is my goal.

I am feeling pretty good right now, because I started the morning with a 45 minute cardio-weight circuit, 60 min spin class, then ran on the treadmill. I needed some 10 minute breaks in between each thing, but I'm working for that triathlon in July, so I need to be able to do all of this...eventually without the breaks. Every Saturday I will be doing a mega-workout, with the run last, in prep for the triathlon order.

KathleenKP

, probably at an 18-20 mph pace.

Oops...that was supposed to be 18-20 minutes per mile, not 18-20 mph.

likitisplit

Wow. I could only do 6.0 for a quarter mile and only two intervals. I felt like I was on the imminent verge of an asthma attack the entire time. I know I'm a wimp and don't like to push myself, but it was just too fast. I'm going to try again next week at 5.0. I think that's a *little* slow - probably 5.3 or 5.6 is where I need to do interval work.

KathleenKP

But that's good! Just go from where you are now. Actually, I couldn't have done 6.0 for a half mile two weeks ago. I'd have been good to get a quarter mile in. I think the speed work has helped me a lot already. I didn't think my body was capable of going that fast. And now (because this IS so mental), I'm excited that I will be adding time/distance at that pace, and also keep working on the 7mph sprint times/distance. I know I can do it, because I already succeeded with the c25k. I didn't think I could run for the times planned in the program, but I did them anyway. Just a little more each time.

I did have to plan shorter workouts for the speed work days. Not that my workouts ARE much shorter, because once I get out there... But I had to be OK with them being shorter in case I ran out of energy...otherwise I was conserving my energy by not running faster in order to make it though the whole run time. I'm an endurance person, so that's what I naturally do.

KathleenKP

Today was my long run and I ran 4.5 miles. I'm not sure if I'll need to follow a b210k program app, because I know I could have easily ran another 1.5-2 miles. (But I'll stick around here.) So I'll follow the advice other runners have given me and add about .5 mile each week to my long run. The other days I am working on speed, like I've written already.

I few weeks ago I worked a steep hill (the kind a car has a hard time getting up) and timed myself. I was consistently getting up it in 1:21...run after run. Today was the first time I ran it again after adding the speed work, and I did it in 1:08! I was shocked. I knew I was going to run it faster, but I didn't expect to drop that much time, especially after the other times where I could only get a fraction of a second difference. When I was in the middle of the c25k program, I didn't think that I would redo it for speed, and would just go on to a 10k program. But for me (my body), it isn't about endurance. I've been thrilled with how redoing those original weeks, but focusing on speed, is helping.

PaytraB

Kathleen, that's a great time reduction! Way to go!

likitisplit

Today was my long run and I ran 4.5 miles. I'm not sure if I'll need to follow a b210k program app, because I know I could have easily ran another 1.5-2 miles. (But I'll stick around here.)

I'm glad you're sticking around

Yes, after an easy run, you should feel like you could easily complete the same distance and my understanding is that you should still have something left after a long run. I'm thinking about working toward a half marathon sometime next year and just scheduling some 5 and 10ks when I need the boost.

KathleenKP

That was my plan, too...to get to the half marathons next year (5K, 10K, and triathlons this year). But now XTrout over on the c25k forum has me pining for a half marathon by this winter.

KathleenKP

And today wasn't so great. I've been nauseated for several days ( I have labwork orders from my doctor now, think it might be a repeat coming on of what I got a couple months ago), did a great circuit weight training workout...then could barely get through my run today. I did the same speed work as last time, but added a couple 90 second sprints at the end. I got through, but didn't feel well at all. I did NOT feel like I had anything left in me today. Yuck.

likitisplit

Hope you feel better! When I got the stomach flu, it was like that. I had an awesome run, but when I was doing a weight circuit after, I felt dizzy, fatigued and then sick.

KathleenKP

I'm still working on speed. Today I only had time for four intervals in my main set done as one lap (400m) at 7.2 mph, then half a lap walking. But after that whole set, I ran another half lap at 8mph!!!!! I could have gone longer, but made myself stop because I always try to stop wanting a little more, rather than feel like I'm dying. (I need to run like THAT at my next race, though.). I had no idea my legs could go that fast!!! (because they are short, and thick) My husband says I have great form (from behind, ha, ha) when I run faster.

A few posts ago, I was trying to get through half a lap at 7mph. Today was 8. Pretty soon, I'll be doing my full laps at 8. There's NO way I though I could ever do this before c25k!!!!!

Also, I ran a 5K outside the other day, and I've knocked 1:22 off my mile pace time since my 5K mid-March. (Although the 5K had more hills, so I'm probably not that much faster yet.)

OK...need to go work out my runner's high at the beach with my kids. We have a class field trip, and I'm making us late typing here...

likitisplit

8 mph!!! If I wasn't pushing my calories today, I'd bake a cake in honor of you and celebrate. Wow.

I think your fast-twitch muscles may have found their way back home.

KathleenKP

I didn't think I HAD any fast twitch fibers. But what I also love is how this is improving my swimming, too. Learning how to go different speeds is so much fun. The intervals are doing amazing things for my heart rate, too. Here I am middle-aged, and having the time of my life seeing what my body can do.

KathleenKP

Thanks for the virtual cake!

(I did eat some peanut M&M's.)

likitisplit

You EARNED those Peanut M&Ms. BTW, Ovaltine with Almond milk is amazing post run.