Yesterday I did speed work for the first time in ages. I had planned to do it all through the marathon training, but as my mileage went up, my speed went down. I found speed work frustrating because I couldn’t meet my goals. So, I stopped doing it. And I got slower. Quite the vicious cycle.
Anyways, I’m running plan-free these days, so I didn’t know what I wanted to do. The weather was perfect for speed (cool, cloudy, and misty), so I knew I needed to take advantage of that. One of my mommy friends asked me how far I planned to run today and I told her I was going to run 4 miles or until I puked, whichever came first. My newest Runner’s World issue had an article on tweaking speed work, so I decided to try their suggestion for replacing mile repeats (my least favorite speed workout). I used McMillan’s calculator to figure out my 5k pace, based on my marathon time (9:08) and then split the difference between that and my fastest 5k (8:17). 8:45-8:50 was the goal.
Warmup mile – 10:14
1 mile: 8:48 pace
.75 mile: 8:45 pace
.67 mile: 8:39 pace
.5 mile: 8:37 pace
.37 mile: FAIL
When I tried to pick up the pace for the last two repeats/ladder/whatever you want to call it, I couldn’t. My legs would not go any faster than a 9:17 pace. I was D.O.N.E.
I’m bummed that I’ve slowed down quite a bit since last fall. I ran a 10k last fall at faster than my first mile pace, so this should not have been such a huge stretch for me. It was difficult to stay at a steady pace because I ran this in my hilly neighborhood. I also had to walk for at least part of every rest interval to recover. The hills did not help much with that either. Those of you that do speed work, do you walk or jog slow between each interval?
Tomorrow will be an easy four miles. I’m “racing” on Saturday at the Crossroads 17.75K with Momof3 and Tonia. I can’t wait to meet them and I hope they’ll wait for me at the finish line because I’m pretty sure I won’t be running at a sub-10 pace. Oh well, it’ll give me a PR to smash next year. ;o)
Good luck at your race! Can't wait to run with you next week! School is almost out!!!
Don't be too hard on yourself! I think your splits look pretty good, if I don't say so myself! The more you do it, you know you will get better!
Have fun racing this weekend! I'm starting to focus more on speed, too… those longer distance runs over the past year didn't do anything to help me run faster! I had some fun at the track this morning 🙂
I heart speed work. I do have to say, though, that if you want to be serious about it, you should do it at a track! You still have that speed in you, so with a regular plan, I bet you'll see improvement very fast.
Our group has 2 speed workouts we do..The true speed workout has us doing 2 min hard (i call them barftastic) and then recover for 3-4 min. This is usually 1 min walking and the rest a slow run. The other speed workout is more a steady state run with no breaks.Good luck at the race!
Good luck this weekend! I always find myself replacing speed work for a long, slow run. Good for you for doing it! It'll only get better!
When I read that RW article, I thought that speedwork looked HARD!! Good for you for even attempting it, and I think your splits look great (especially considering how long it's been since your last speedwork). Even when I've been doing speedwork consistently, I usually have to walk in between speed sessions. Good luck on your race!
Yeah, I need to attempt speedwork again. We will wait for you, but I don't think we are going to have to!
Great job on the speed workout! keep working at it and your speedy will be back in no time! For the recovery between intervals, it really is up to you. Often i will just stop after the interval and rest for a certain amount of time. If you do jog recovery between intervals, you will become more fatigued and it is more of an endurance speed workout. it is good to vary between these two types of workouts! Hope this helps!
That is actually a great speed workout! I agree, don't be too hard on yourself, you are just starting out with these types of workouts. Look at them as experiments!I always walk during my rest intervals, WAY too wiped to jog, lol!I hope you have a great race this weekend, enjoy it : )
way to go on the workout!!Have fun saturday!!I'll take speed work over hill work any day though. 😉
amen and thank you for saying it!! I was all over my speedwork at the beginning then it just started to tick me off cause I was tired. I have been very lucky to have a fast group to run with on tuesdays which helps push me
I walk in between intervals, because it's easier to keep from vomiting, but I think "they" say you are "supposed" to jog. oh well. nice job on the speed work – it'll get easier! (I'm telling you that, although I'm not sure it's true. 🙂
It's tough to incorporate speed with marathon training … and even moreso to get back into speed work AFTER a marathon! Good for you busting out some intervals. Stick with it and you'll get your speed back!
Enjoying your blog :)I hate speedwork! However, I have never been disappointed in my race time after a training regime where I have done speedwork, even once per week. My goal is to jog between intervals, but I'll admit that near the end of the workout, I am sometimes walking between them. Best of luck to you! You will improve, no doubt.
Have a blast at the race – jealous you get to all hang out!!!Did you forget you just ran a marathon a few weeks ago? It can take a while for your legs to be fully back – don't loose hope after yersterday! And no, the hills don't help.When I'm having trouble meeting speed workouts, I try the treadmill – if you have one, give that a shot :)Good luck!
I like that speed workout – it looks more manageable than mile repeats, for sure. Definitely going to have to give it a shot at some point!
I wouldn't make the assumption that you are slower…it was just what the day had in store for you. Try again next week. Well, maybe not if you are racing! But try again in 2 weeks. I'll bet you'll hit your desired splits.
I always walk the rest intervals – the whole way. Too tired and dead to jog!Good luck with the race this weekend!
Good for you starting it back up. That's a tough workout and pretty soon I'm sure you'll be nailing it. Good luck and have fun this weekend!
Just run strong and steady AND have fun. I am sure they will wait for you. Bloggy meet ups are worth the wait.
LOL! I get left by TMB every time we race. But seriously, it's going to be brutally hot. I'm more worried about "avoiding heat exhaustion" than about running a "sub 10" pace!
I've been avoiding speed work while I build up my mileage, I need to start doing it. I think you did great!
The good thing about speed is that while it is the first to go, it also is one of the first to come back. Hang in there and it'll come.
I hope your race goes well and nice job on the speed work. I definitely think it takes a few times for the legs to remember what those work outs are like! Keep it up and have fun this weekend!
Awesome! Enjoy meeting the other folks! How exciting!
Good luck! You'll do great I'm sure 🙂
Nice work on the speed intervals! You just wait and see…they will get easier the more that you do them. It is just going to take a little time for your body to get used to it:) In a few weeks we will call you "Flash":)Good luck to you!
Nice job on the speed work! You ran until you didn't have more to give…I think that counts as a success.Good luck this weekend! It sounds fun.
I think hills + speed work = bad combination! Good luck on your race this weekend!
Wow, speed work on a hilly course! You're a glutton for punishment…. I make it a point to try and do it on a flat terrain.
don't be bummed about losing speed. you built up endurance!besides,if you want to feel blazing fast, come run with me a few times. LOL!!