From Distance to Speed!

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Monday: 30min TRX Rip Trainer full body w/o4m easy 8:25/pace

Tuesday: 6.1m intervals 8 x 400s (3 @ 5:39/pace, 3 @ 5:37, 2 @ 5:39)

Wednesday: 2500m row, 100 burpees, 100 knees to chest situps

Thursday: 5.3m 7:19/pace fartlek run (1st outside run in a month!)

I was watching a track meet on the Big Ten network last weekend, and it reminded me how I used to think that sprinting and track work were kinda unnecessary and a very separate category from distance training. I understand now, they’re not separate. The longer you run and the bigger your goals become the more important speed/interval work are.

Looking back at my running logs I don’t know if I really pushed myself during track work or did a tempo run properly, however—> you can’t do everything right the first time and pushing yourself during those types of workouts takes a coach, friends or a specific goal to really start understanding what you want out of running. Right now I want to get faster. Period.

Ca-li-fornia Looove

Just me, the sun and a trash can

Sure i’ve gotten faster over the years, times dropped here and there, but now I want to go fast. There’s a difference between having to run fast and wanting to. It’s like that strange thing you did as a kid: run as fast as you can, collapse in the grass, huff and puff until you can grab your Capri Sun off the cement staircase, then do it all over again with a big smile on your face. Just because. Remember running just because?? #Iamgettingold

Kids don’t have a concept of what’s fast or slow. They don’t use a Garmin and information to set a pace for the day, they just play and run until they can’t anymore. At least when i was little we did this. I hope it’s somewhat similar for my future kiddos. I guess the point i’m getting at is i’m ready to run like a kid again, without limits. Chasing, happy and fearless.


Ca-li-fornia Looove

Taking a break from the marathon (half & full) has really given me a breath of fresh air. If I skip a long run (like last weekend) it’s not the end of the world and isn’t going to ruin training. Recovery has been whatever it needs to be. I have less “easy” running days and harder workouts so here and there I take an extra day off from running. Recovery and less stress have made running extremely fun again! <—what a concept! lol.

I’m still averaging a 10 mile long run on the weekends, sometimes with a hint of speed thrown in, but often not. I don’t dread the long run, I’ve been enjoying it! i look forward to running 2-3 minutes slower than the tough paces from interval training during the week. 5k training has really shown me what my true paces are. Below are my average current paces at different distances.  This shows that I (and we!) are capable of so much more. I never, ever-ever-ever, thought I could get go faster than a 7:00/mile. And once in a while, sub 7s would flash across my Garmin, scare me and I’d slow down. I’m thinking there’s a speedy little bunny in me that wants to get out.

200s: 5:30    400s: 5:42     800s: 6:19   1000s: 6:36   Mile Repeats: 7:00

I don’t really know why i felt the need to over share today, I guess it’s just a reminder that although training is different it’s rejuvenating my love for running. ❤

…and a random  sunset from Maryland a few weeks back.


Last Week

Monday: Rest/traveling

Tuesday: 6m easy 8:40/pace

Wednesday: 7.3miles interval work- 6 x 1000m progressive repeats (6:44, 6:39, 6:33, 6:27, 6:22)

Thursday: 30 min snow shoveling!

Friday: 3000m row, 50 lb dead lifts/ 20lb single leg dead lifts –light easy workout.

Saturday: Rest

Sunday: Rest

Total Miles: 13.3

What do you do (or have done) to keep running fresh?

What makes you run happy? 

Author: She's Going the Distance


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