I have been feeling inspired to get back on track with speedwork training. Given the rare wintertime opportunity to go running in broad daylight on a weekday, yesterday I did my first speedwork session in several months. No better metaphor to closing out 2012 than to push myself out of my comfort zone, right?
The workout:
- Run easy for about 12 minutes to warm up
- Alternate one minute at tempo rate (at whatever speed felt good) with one minute of walking. Do a total of 9 repeats.
- Run easy for another 6 minutes to cool down
The first tempo minute felt awful. My lungs were burning and my legs felt sluggish. I was thinking that this was a rude reminder of why I don't like doing speedwork. But then, something clicked and the next several repeats started feeling progressively better. I think I finally managed to find that "sweet spot" of the perfect tempo training pace.
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| Andale! Andale! Arriba! Arriba! |
My Garmin said that my tempo minutes were done at per-mile paces generally ranging from 7:30 to 7:50, although for one of them I actually briefly got down to 6:53. Wow - a sub-7:00 per mile pace!?!?!? ME? Even though it is obviously much easier to hit that kind of pace when you're only trying to do so for 60 seconds, it was still very empowering just to see the number on my Garmin. For me, there is no better motivation than to see improvement. No matter how slight.
I had heard before that you should end your workout feeling like you could still do another repeat. I focused on hitting that point during the last few repeats as I was beginning to feel tired. I was tempted to skip my cooldown, but did it anyways. I came home afterwards feeling really good.
It's been awhile since I've felt so energized after a run. Usually I come back after speedwork thinking to myself that I really enjoy the easy long runs so much more. But for once I am inspired now to keep up with the speedwork. If only all my speed training workouts could feel this good. I want to see results!
One note on the not-so-positive side. Over the last week or so I've started experiencing some noticeable discomfort in my inner left ankle. I think it is posterior tibial tendonitis (I'll post more about it later). I am frustrated as I was just starting to get back into my running groove, especially after yesterday's great workout. But I have certainly learned the hard way that it is not worth it to run through pain. Therefore, I am going to try to rest it and pray for the best. Sigh.
Back on the positive side. Here are some other notes from yesterday's speed session:
- I wore my Saucony Progrid Kinvara 2 shoes (my minimalist shoes), which I consider to be my "speedy" shoes. Wow - I had forgotten how great these shoes are and how their lightness really does translate to feeling more nimble.
- Does anyone have any thoughts or experiences with the pose running method? I want to hone my running form and I've heard a bit about pose running being very effective, although it certainly has its naysayers, too. The form reminds me of some of the Kenyan marathoners so I figure it must have at least some validity. I tried to mimic the form but it will take some getting used to. Maybe later I'll write a post specifically devoted to pose running.
- It was a balmy 36 degrees outside. Absolutely amazing how wonderful 36 degrees can feel after doing several workouts with temps in the 20s.
- Speaking of weather, I know that I should be happy that we still don't have any snow here in Chicago. But I've heard so many people mention how much they enjoy running in the peacefulness that is right after a snowfall. I really want to run in the snow, too!
Happy running and I wish everyone a wonderful start to 2013!
I really need to do more speedwork. I lost all my pep during marathon training.
ReplyDeleteI totally relate. I did very little speedwork to begin with, but during marathon training I completely stopped doing it. It's really, really hard to push yourself with speedwork when you're trying so hard to build distance!
DeleteYay! I love speedwork!! Although I'm sorry to hear that you might be injured again :( I hope you are able to recover from whatever it is quickly!
ReplyDeleteThanks, Maggie. I think speedwork has paid off huge dividends for you, which is incredibly inspiring. I am amazed that you were able to cut 20 minutes off of your 10M time in just one year!!! Here's hoping that with my speedwork I can experience even a quarter of the success that you did with yours!
DeleteThis sounds like a pretty straightforward speed workout! I may have to try this tomorrow! Is your speedwork done outside, or have you tried any on the treadmill?
ReplyDeleteCredit Jeff Galloway for this speed workout! I saw it somewhere on his website and thought it sounded really straightforward, as well. Since I have a history of disliking speedwork, simpler is better for me when it comes to speedwork =D. I always prefer to run outside because I get so bored on treadmills... but this workout would certainly be an easy one to replicate on a treadmill!
DeleteAwesome workout! It's so nice to finish feeling amazing :). Jim just wrote about success with POSE. He may be a good resource for you.
ReplyDeletehttp://50after40.blogspot.com/2012/12/changing-my-foot-strike-worked-for-me.html?m=1
Bobbi - thank you so much for forwarding me the link to Jim's blog! The post was extremely helpful and informative. Jim seems like a very inspirational runner with a lot of stories to share, too!!!
DeleteBoo to injury but high five for a stellar run! Especially since I know speed work isn't your favorite. It sounds like you really killed it! I had not heard that about ending a speed workout like you could do more. I will definitely keep that in mind the next time I hit the pavement.
ReplyDeleteI've never heard about POSE, so I vote that you blog about it. :) I am currently reading ChiRunning, which I really like. I'm not sure if it's the same or similar, but it does address body positioning, which is something I struggle with. I'm a heel striker and I stand pretty upright. Not what you are supposed to do. I'm working on it, but it says in ChiRunning that it takes a long time to correct your form for good. So I guess I'm in for the long haul.*
YOU have helped motivate me to do speedwork!!! You've had so much visible success with your own speedwork that I have been very inspired to give it a go!
DeleteI'll put together a post about pose running as soon as time permits. I've never heard about ChiRunning, myself, so I will have to try to check that out myself, too! I think that form makes such a difference. I've seen some runners out on the streets that LOOK inefficient in their stride, and I can tell very easily that it is slowing them down. Here is hoping that both you and I can become as efficient with our form as possible!
Hopefully your success with speed-training will inspire me to do some! Hope your pain is nothing serious :)
ReplyDeleteYou did four marathons last year!!! I think it was smart of you to be careful and not to overdo it with your training last year. But cheers to all of us having much more training experience under our belts in 2013!!!
DeleteYay for some speed work! And boo to your ankle. I hope it is nothing serious and clears up soon.
ReplyDeleteI am literally feeling your pain when it comes to the crankles. =( It is not a good feeling! I hope that you and I both are able to clear up our crankles soon!!!!!
DeleteMonday was a really great day for a run, especially since it got so cold yesterday! I've been doing sprint intervals on the treadmill lately, but I've never tried it while running outside. It just seems easier on a treadmill, but I'm also just at a point now where I can only go that fast for about 20 seconds at a time. I'm really hopeful that I'll see results sometime too, so keep us posted if you do!
ReplyDeleteAh yes, I scour the weather forecasts to try to pick the most favorable weather days to do my outdoor runs. =D Sprint intervals on the treadmill are such a great workout year-round, but especially in the wintertime! When the weather starts getting REALLY nasty (which I define as temps below about 15 degrees) I'll be doing treadmill intervals, too. I am sure that you'll see some great results yourself, so likewise, please keep us posted on your progress, too!!!
DeleteSorry to hear about this new running ache you're experiencing :( Hopefully it will clear up on its own. I need to get you to share some of this newly found running vigor because I lost mine back in the Fall and can't seem to get it back. I'm pretty sure I last did speedwork in October! The thought of hyperventilating after speedwork in 20 degree weather makes my lungs want to cry.
ReplyDeleteAnyway, Happy New Year dear!! 2013 is gonna be great :)
Here's hoping that this running vigor holds up when the winter weather gets really, really challenging! =D I totally hear you on losing momentum, though. With my plethora of injuries, I've been limiting myself to running just once a week and it's really hard to get any momentum going on that type of schedule. I'm definitely looking forward to spring already, you too!?!?!?
DeleteHappy New Year to you too!!! And I am so glad to hear that you finally had a great NYE this year!!!
Oy Vey...I have had my own share of injuries and aches..hopefully it won't be too bad or take too long of a rest to get back to your awesome self Em! Since my psf I have noticed I am not as fast as before (not that I was ever fast) and my hip fatigues much easier than before...yet I am still running and that is what counts..I don't need to be fast, I just wanna run! Speedwork is not my thing, for sure! Blessings!
ReplyDeleteShannon, you have been the most incredible trooper when it comes to dealing with injuries and aches. I have so much admiration for the great attitude and patience that you had while trying to heal, because it is really, really trying. I am so glad to hear that you are back on track with running. You will be back to your awesome self in no time! And definitely agreed that speed doesn't matter at all, all that matters is that you CAN run! Blessings to you too!!!
DeleteI need to start doing speedwork again. Wait..First, I need to start running on a regular basis again. Hopefully I'll get to the point of speedwork again sooner rather than later because it is how I survive runs on the treadmill when I have to resort to those :)
ReplyDeleteYou've had such a crazy schedule with your rotations and moving and all the uncertainties of where your career will take you next. With all that you've been dealing with, it must be incredibly challenging to find the time to go running! Not to mention that you are dealing with subzero temps up in Minnesota! And I totally agree with you that speedwork is really the only way that I can survive runs on the treadmill - treadmills are the worst. I get bored on them within just a few minutes!!!
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