Question to all re: speedwork – I’m just making it up as I go along and would appreciate feedback. So this morning, I did my regular pace for about a mile to warm up then ran as fast as I could for 2 lampposts, then eased off for 2 lampposts. Kept doing this for about 2 miles then it was getting hard so I just ran at regular pace. Then did it again for last 2 miles. Does it matter what your pace is in the “off” mode (i.e., should you try and maintain a certain pace or just do what you can)? And should the “on” and “off” distances be the same or is it ok to do 2 on then 3 off? Thanks all
I am definitely not the expert when it comes to speedwork - remind me what distance you are training for? The 10k plan I’m following has some speedwork (slightly faster turtle pace) built in but unfortunately I don’t have it in front of me. If I’m recalling correctly, the intervals I’m doing once a week have me going at about 90% for two lampposts, then ease off to recover and repeat, I guess about 3-4 pickups each run (4+ miles).
There are a number of different ways to do speed work. Your way sounds fine. Two ways I have done it in the past are to run intervals and to do my version of a tempo run. For intervals, I’d run fast for a set distance, then walk or jog easy for another set distance to recover. If you have access to a track or treadmill and have a watch, you can monitor your speed. For me it was easiest to do intervals on the treadmill. I’d run half a mile at a fast but not 5k pace (my 5k pace), then walk and breathe for about a quarter mile. I’d repeat this a number of times. The distance I’d run fast and the number of times I’d repeat would depend on my goals. If I were training for a marathon, I might run mile or half mile intervals and repeat up to eight times. If I were training for a 10K, I’d run quarter to half miles.
I hated intervals. They hurt.
I liked tempo runs better. There are a few different interpretations of what “tempo runs” means. I used to slowly build to just below my 10k pace, hold that for 10 to 30 minutes(building to longer times), then slowly back off. A tempo run felt like holding an uncomfortably fast pace for longer and longer periods of time. It taught me how to manage discomfort. As someone who doesn’t like to hurt, that was a valuable lesson.
As posted on the “bag a week” thread, someone in the Bunsen house got a crapload of weightlifting yesterday. As measured by the transfer station, he loaded .88 ton of junk leftover construction stuff and similar trash into 2 truckloads… Not counting the third truckload with yet another bunch of retaining wall blocks that were taken to the house. That someone is seriously sore today.
thanks, lizardly! Yes I have heard several variations on what a tempo run means. Thanks for the info and advice – that sounds doable. I’m sore today! I like your version of a tempo run. I’ll try that next time.
Thanks @Lizardly. I have tried a thing where I run a warm up mile, then run a few sprints on the track at the neighborhood school. Just making it up as I go along.
To keep it simple at this point. I would do a tempo run and a interval workout during the week. If your normal run is 6 miles than run your tempo run is 3 miles at :30 -:60 mile pace faster than your normal run. Essentially cut you normal run in 1/2.
Your speed workout should start with 100 meter strides start off with 4 of them and do them at 60-75% your fastest speed. Start off slow and easy with these. Especially if Your legs aren’t used to running fast. Build up to 8 of these eventually doing them at 90% speed. After you feel comfortable with 100s - move up to 200s. When you feel good with these then 400s. If you’ve made it to 400s then you can start working on longer interval training. Everything is progression.
@ohiopublic – thank you – very helpful. I was doing each fast interval all out – as fast as I could go. This makes more sense. I could see doing the tempo run like you said. I already feel like I’ve had a real workout when I mix up the pace vs running the same loop at the same pace. That link is really helpful – thanks!
@MOWC – I googled your Monkey marathon (wasn’t familiar with it) http://www.harpethhillsmarathon.com/
That looks so cool! I can see why you said you can’t train for it. It’s a real runner’s marathon.
I found a running group! Lots of them are super hardcore but this one is open to runners of all ages at all levels. I ran with them this morning – it was 4 young women. One is doing her first marathon soon. Nice group. And they do interval work Tuesday nights which I will definitely do.
Two more weeks until liftoff!.. Mr. B hid my dumbbells… did not have to. I ain’t stupid. Now… How does a person who is not allowed to lift more than 20 pounds get a 40-pound bag into the car and out? Here is my solution: get 1/2 of the stuff into a basket, load into the car. Load 1/2 empty bag. To unload, take the 1/2 empty bag out of the car, load the stuff from the basket in it, roll the full bag to the destination!
My son won overall today in an Ironman 70.3 race with over 1800 athletes! I wish I had been there! What a huge accomplishment and luck (no flats, etc). He finished it off with a 1:26 half marathon, which is slow for him, but good enough to run down the guy who out swam him!
Now… How does a person who is not allowed to lift more than 20 pounds get a 40-pound bag into the car and out? Here is my solution: get 1/2 of the stuff into a basket, load into the car. Load 1/2 empty bag. To unload, take the 1/2 empty bag out of the car, load the stuff from the basket in it, roll the full bag to the destination!