Today is back to school day around these parts and my lil bro is back at it. Is your crew back too?
Make sure they are cool and stay in school so they can do math while running to figure out if they’re going to make goal during a marathon when they’re dehydrated and delirious. Or maybe that’s just me.
Running – Let’s talk speed work.
Speed work in running is typically running shorter distances like a half a mile (800m) or a mile (1600m) at a fast pace. Recover. Repeat a few times.
It’s all fancy like because you need to pace yourself to certain speeds (example : Run 4 x 800s at 5k PR speed with 400m recovery). I am not a ‘mathologist’ so I’m not all about talking speeds and repeats.
Plus, it’s hard.
That’s what she said.
But, I recently got a few comments about speed work like Mary’s comment…
“do you do speed workouts? from what i’ve gathered i’ve never seen you at the track… why or why not?”
And it got me thinkin’…
I do speed work in my own, red-headed Mexican way. So, much like most of my other life decisions – it’s random but works for me.
First, most of the time I consider races my speed work and so I’ve done 13 speed sessions right there . This is not realistic for most people because it’s expensive and difficult logistically and very hard on your body. So, I don’t necessarily recommend it, I’ve just been fortunate enough to do it that way.
At home I do speed work (not after race weekends) around my homeland. I don’t have a super close track so I found a 800m stretch that is kinda sorta flat and use that. It works for me, but I’m not picky. Unless it’s my nose.
Today I did 4 mile repeats that were not as fast as the books say I’m supposed to be - So, I ….
A.) stressed about it and probably won’t be able to sleep tonight.
B.) shrugged at my watch and went to eat breakfast.
If you answered “B” you’re right! And that’s why you won’t see too many numbers and splits and things on RER because I am super “Type C” personality.
To clarify, “C” is for “chill” not that other c word. Thanks.
If you want to try your lil hand at speed work you can:
Do a fartlek – speed up and slow down at random intervals during your run.
Tune into your speed – Update your play list with a few faster and few slower (recovery songs). Then speed up and slow down depending on the song.
Run with a faster friend and try to hold on until you can’t and then fake a cramp and walk home.
Aaaand my love for the south lives on with my song of the day (which would be good for a recovery run):
Question: Done speed work?