When I started running I was afraid of speed.
Don’t get me wrong, I’ve always wanted to go faster, I just couldn’t.
I’d kick it up a notch and feel like I might faint. My heart would pound crazily against my chest, I’d get really hot, I’d have difficulty catching my breath.
Well, after the marathon, which took longer than I wanted, I decided I’d like to start speed training.
Here is what I’ve discovered over the past several months:
1-My waist is smaller
2-I’ve gotten faster
The kicking it up a notch several timne sa week in training has definitely decreased my waist size (can I give a big shout out, yoo hoo!) Nothing was working on that damn cesarean pouch that had remained on my body after my second surgical birth (sorry guys, but it’s the truth . . . ) I do ab work four or five days a week, and that helps, but the speed work really took off some of that flabby excess.
My times have improved as well. I actually shaved about a minute off each mile at this point! And I can get to about 8:30 miles if I have to, at least for a shorter period of time.
So is it working? Well, I’m going to run my first 5K in many years next week, on the fourth of July, with some friends. My goal: Do it fast. As fast as I can. I want to see if all of this has paid off, and then I’ll come back and fill you all in!
So, how am I doing it? Basically I run four days a week:
Monday-4 miles
Wednesday-4 miles
Thursday-3 miles
Saturday-Long Run, depends on training schedule (Currently 7 miles)
On Monday and Wednesday I do at least 3-3.5 miles on a regular run pace, and then I spend the next half to one mile working on speed. I usually do several 500s as fast as I can take it, which currently is around 6:30, but has actually dropped into the 5s a few times!
On Thursdays run, this is all speed. I go out as fast as I can go for as long as I can go. I variate my speeds with this run, of course, starting off a bit slower until I’m warmed up and then, about a half to a mile into it, really pushing it hard. I’ll go as fast as I can for a bit, then slow it down and recover, then kick it up again.
This has really helped my times. I’m learning just how far and fast I can push it. I’m now working on building up that endurance, going faster for longer, which has been the tough part. I can sprint like hell-shoot, I use this skill to run away from my kids all the time (just kidding!), but putting it in the middle of a run and then continuing to run after pushing it like that is a bit more difficult.
