Tag Archives: speedwork

Praise for the Base

If you’ve ever considered starting to run, my advice to you is to stop considering and get up and go. Start with one mile and mostly walk. Build to alternating walking and running in that same one mile distance and slowly add up to a second mile. Continue to run/walk. Then start to do more running than walking. Eventually add up to a third mile and switch back to the run/walk combo if you need to. Let your body get used to the movement of running and go forward at whatever pace is comfortable. Before you know it, you will have gotten so used to running you won’t remember why you never ran in the first place.

Plus, you’ll have a running base that you can build on and come back to throughout your running career. Continue reading

The Run Faster Formula

Usain Bolt: a speed icon. Photo by thor_matt83 (Flickr)

I was once talking with a running friend, who is an ultra marathoner and who comfortably clocks a sub-7-minute per mile pace on a regular basis, about running faster. I had shared my secret deep down wish to one day qualify for Boston and was talking about wanting to get faster over longer distances. He shared with me the simple formula to running faster. He said, “If you want to run faster, you just run faster.” Continue reading

Breaking Consistency

j0390441I have been running 9-minute miles for as long as I can remember. Every now and then there is a little variation with my slower time hovering around 9:12 which I usually see on runs of 10 miles or longer and my lower end averages 8:54 on my shorter runs. And for as long as I can remember I have been perfectly content with my 9-minute mile pace. Until this spring. After I ran my first marathon and tacked some other races onto my spring and summer schedule I got my head wrapped around the idea that I wanted to run my 10K in 8:30-minute miles and maybe even try to run my 10-miler at the end of the summer in 8-minute miles.

I ended up dealing with ITBS recovery after the marathon and wasn’t able to ramp up my training to make my 10K goal but there is still plenty of time to work on my 10-miler goal. I’ve always thought it would be nice to have a slightly faster pace, but I never sought out the ways to make it happen. Since I have been triathlon training, however, my eyes have been opened to a whole new way of training. Instead of just going out and running at my same old 9-minute pace and consistently adding miles, I have *gasp!* been training with variety! Not only have the weekly work-outs included swimming and biking by necessity, but even the weekly runs are different. Continue reading