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You are here: Home / Uncategorized / Speed? What’s that?

Speed? What’s that?

June 10, 2010 by MCM Mama 32 Comments

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)

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Comments

  1. ajh says

    June 10, 2010 at 11:11 am

    Good luck at your race! Can't wait to run with you next week! School is almost out!!!

    Reply
  2. teacherwoman says

    June 10, 2010 at 11:44 am

    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!

    Reply
  3. Java Joggers says

    June 10, 2010 at 12:30 pm

    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 🙂

    Reply
  4. Kathy says

    June 10, 2010 at 12:38 pm

    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.

    Reply
  5. Laura says

    June 10, 2010 at 12:44 pm

    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!

    Reply
  6. Tricia says

    June 10, 2010 at 12:47 pm

    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!

    Reply
  7. P says

    June 10, 2010 at 1:15 pm

    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!

    Reply
  8. TMB @ RACING WITH BABES says

    June 10, 2010 at 1:39 pm

    Yeah, I need to attempt speedwork again. We will wait for you, but I don't think we are going to have to!

    Reply
  9. J says

    June 10, 2010 at 1:51 pm

    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!

    Reply
  10. wendy_kresha@charter.net says

    June 10, 2010 at 1:55 pm

    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 : )

    Reply
  11. Emz says

    June 10, 2010 at 2:07 pm

    way to go on the workout!!Have fun saturday!!I'll take speed work over hill work any day though. 😉

    Reply
  12. Amanda - RunToTheFinish says

    June 10, 2010 at 2:10 pm

    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

    Reply
  13. Katie says

    June 10, 2010 at 2:12 pm

    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. 🙂

    Reply
  14. Marlene says

    June 10, 2010 at 2:28 pm

    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!

    Reply
  15. Becca Runs Sometimes says

    June 10, 2010 at 2:39 pm

    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.

    Reply
  16. Katie A. says

    June 10, 2010 at 2:48 pm

    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!

    Reply
  17. Abby says

    June 10, 2010 at 3:56 pm

    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!

    Reply
  18. misszippy says

    June 10, 2010 at 4:03 pm

    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.

    Reply
  19. Heather says

    June 10, 2010 at 6:01 pm

    I always walk the rest intervals – the whole way. Too tired and dead to jog!Good luck with the race this weekend!

    Reply
  20. Jamie says

    June 10, 2010 at 6:47 pm

    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!

    Reply
  21. shellyrm aka jogging stroller mama says

    June 10, 2010 at 6:54 pm

    Just run strong and steady AND have fun. I am sure they will wait for you. Bloggy meet ups are worth the wait.

    Reply
  22. momof3 says

    June 10, 2010 at 7:53 pm

    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!

    Reply
  23. Molly says

    June 10, 2010 at 9:05 pm

    I've been avoiding speed work while I build up my mileage, I need to start doing it. I think you did great!

    Reply
  24. Adam says

    June 10, 2010 at 9:39 pm

    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.

    Reply
  25. Meg says

    June 10, 2010 at 10:32 pm

    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!

    Reply
  26. Michelle says

    June 11, 2010 at 12:44 am

    Awesome! Enjoy meeting the other folks! How exciting!

    Reply
  27. Anne says

    June 11, 2010 at 12:52 am

    Good luck! You'll do great I'm sure 🙂

    Reply
  28. Julie says

    June 11, 2010 at 2:25 am

    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!

    Reply
  29. Steel Springs says

    June 11, 2010 at 4:09 am

    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.

    Reply
  30. Amy says

    June 11, 2010 at 4:20 am

    I think hills + speed work = bad combination! Good luck on your race this weekend!

    Reply
  31. TNTcoach Ken says

    June 11, 2010 at 10:50 am

    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.

    Reply
  32. Lisa says

    June 11, 2010 at 2:05 pm

    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!!

    Reply
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Who is MCM Mama?
A slightly obnoxious mom and wife who loves good beer and running, who struggles a bit with depression especially in the winter and when running isn’t allowed, who’d rather go on a fun vacation than upgrade the kitchen or add a master bath, and has a minor addiction to the Marine Corps Marathon.

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