Hi! How’s it going? Today we’re talking about running faster.
Do you want to get faster?
Yes?
Me too.
Good talk. Now we gotta do the work I guess.
This morning I woke up to gloomy skies. I checked the forecast and saw there would be a break in the rain from about 8am to 10am so I waited until then to run.
As I was checking email / sipping coffee / updating Instagram I suddenly heard a MASSIVE storm outside. What?!? I was surprised since it didn’t look like it was about to really come down hard.
I peeked outside and saw..
HAIL. Real actual hail, which I guess is like rain but frozen? I don’t know, I’m born and raised in Southern California.
I took a short video of it and shared on Instagram here.
But seriously, what is going on??!
Luckily, it cleared up for a bit and I got out and ran 10 miles. The first 5 miles where dry and then the rain started up just as I turned around to come back home.
The path I run on completely flooded in a few places and was washed over with mud and debris in other places. I had to go around the flooded parts and just either walked to slowed down over the super muddy areas so I wouldn’t slip. It’s very slippery!
That reminds me –> if you are somewhere that is slippery – be careful. There are times to push yourself to run harder or faster, but when you are at risk for falling or twisting an ankle err on the side of caution. You are not going to improve your running if you fall and hurt yourself. Run smart.
Anyway. I ended up having a really good run because it started to rain on the way back and I was getting colder and colder by the second so I hurried home. Boom.
Now it’s nice and pretty outside, but there’s supposed to be one last storm before we go back into real California life again. I’m glad we’re getting out of the drought – supposedly it was so bad we’re not even completely out of it yet – but seriously, I am not used to water falling from the sky.
Run Camp Day 16 – Speed Session II
Here is a 30 minute treadmill workout you can do if you are just starting speed work or have limited time.
Start with a warm-up. Then, go to you ‘happy pace’ – the pace you feel comfortable doing your usual easy, zone-out run.
Increase the speed 1 mph for the first speed section and go on from there. Example: If your happy pace is 5.0 mph – the first speed section should be 6.0. If you are totally new to speed work cut that in half = 5.0 mph happy pace –> 5.5 mph for speed session.
Speed workout ideas for every level runner
Bonus: 7 Changes to Run Faster via Women’s Running
These are some ideas – but if you have a training plan with speed work, stick with it! Do what you need to get faster, better stronger.
Question: Do you have speed work on your running plan this week?
Already run it? How’d it go?
Reminder: Be mindful of your body and effort when running. Take a break if you need to and walk or stop. Safety first! Run smart.
And always consult your doctor before starting a new exercise program.
Tried this workout this morning- it totally kicked my butt! Felt good to run that fast though… that happy pace + 3.0 mph? Whew- faster than I’ve run in a long time! I think it will help make me feel like my “fast pace” is more comfortable by working at these higher speeds. Will definitely try it again!
It’s been raining over my end too and in fact, it rained all day yesterday. 🙁
I don’t have a structured speedwork but do fartleks here and there.
Did my tempo run today! 1 mile warm up (8:00 pace), 5 miles tempo (7:06 pace) and 1 mile cool down (8:00 pace). Felt great.
Boom!!! That is awesome!!
I live in the pacific northwest so I have to (get to?) run in rain all the time! But I was raised in San Diego so its still weird for me!
Today is a rest da, and tomorrow is for speedwork, so I will give this a shot! Plus, I am always excited about a good treadmill workout to do on the really soggy days! Thanks 🙂
My half marathon PR is from a cold and rainy march day in Philadelphia. I just wanted to be done so I ran as fast as I could. 🙂
I haven’t done speed work in a long time. Battling hamstring stuff for months now. But I do remember how speed interval training was the only time I would get on a treadmill.
Ran three miles this morning as a part of my current training plan:) But my speed workout will be on Thursday.
By the way, when you say “happy pace minus 1.0” you mean we need to add up “1.0” of speed?
Yes – make it faster so I guess add 1 mph, I meant if you normally do 6 mph -> 7 mph. Just realized it is unclear.
For speed, I’ve been doing 15 min easy warm up, then 800m (.5mile) sprint, then walk fast/easy pace til my heart stops pounding, rinse repeat, with a 15 min easy cool down. I don’t know if it’s working yet, only done it 2x, but here’s hoping. Saved your graphic from today to try, thanks!
It totally works. In the past the only time I did speed work I did 800s and really felt like I was getting faster.
Tried a little speed this morning, but my legs weren’t feeling it… 🙁
Sounds like a great workout! I might give it a try it this morning.
(Just an FYI, the graphic is a little confusing because it says “happy pace MINUS 1.0…” Shouldn’t we be increasing MPH [“PLUS”] for the speed sections? Either way, I think I get the gist. Thanks!)
Erin, I agree! I was reading the graphic and was like waittttt what? but the explanation helped!
Sorry! I just realized it is confusing. I’ll see if I can change it.
Yeah, I fixed it. Thanks for the head’s up – it made sense in my brain 🙂
I’d be afraid to go running in huge rain! Especially with the puddles and knowing my clumsiness…
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
I know! I am so clumsy. I have to be super careful!