Speed Work? Working on It!!

As slow as I'm training these days, I find it difficult to claim that I am doing speed work. However, the fact is, I am. During the month of October, my efforts have mainly focused on rebuilding my base by ramping up my mileage. Over time, this has proven to be an effective way to develop speed as I increase my endurance.

Another form of speed work is losing a few pounds by watching my diet. It is a known fact that the less a runner weighs, the faster he or she can run. So far, I have lost 10 pounds.

Using a heart rate monitor to dictate my pace has forced me to slow down. This has proven to be a good idea during this time of mileage increase. As my heart rate increases, I am forced to ease up on the pace. As a result of this work, my resting heart rate has gone down and stayed down. I have also found myself recovering more quickly post run.

Real speed work such as good old 400 meter repeats will begin as I continue down this path and develop the ability to maintain a running pace without over-stressing my body.

This week has been great! I've racked up 28 miles! I am at the point where I can complete a half marathon without concerning myself with speed. That's exactly where I need to be right now. The real speed is yet to come. I will be discussing my efforts in that direction in due time. For the moment, a slow to moderate jog will rebuild my fitness.

How Much, How Far, How Fast?

How much should I run?

 I believe that this runner needs to be consistent. I need to run at least three days a week. I try to run 4-5 days a week. However, I am not afraid to take time off if I feel an injury coming on. On days when I'm extra tired, I'm not afraid to cut back.

How far should I run?

It depends upon the event I'm training for. Marathons and half marathons demand more miles. Other distances demand more speed work. When I'm on a maintenance plan, I try to run about 20-25 miles per week. The mileage will include one speed work session and one long run of at least 8 miles.

Ready to run!!

How fast should I run?

I try to vary my paces. Long runs 11:30-12:00 per mile. Speed work 9:00-9:40 per mile Tempo run 10:30-11:00 per mile. I am not afraid to slow down If things start to fall apart. 

My basic philosophy is to survive so I can keep running for the long haul!

Teaching Yourself Speed Through Self Guided Practice!

Anything worth doing takes time and effort

on the part of the individual learner!!

Coaches and teachers can only advise and show the way.

Commitment

How can a person improve his or her pace as a runner? There are a number of ways! However, the main thing is to stick to the main thing. Be committed to running on a regular basis. If one does that, his speed will increase simply because he is consistent. It's the same kind of commitment one would make toward learning to sing or play an instrument. There's nothing like regular effort. It generally leads to improved performance.

The Long Run

Another way to improve pacing is to insert a weekly long distance run into your training plan. For some reason, those 10 mile or longer runs lead to faster runs at the shorter distances. I have found that a weekend long run of 15 miles or more makes the 5 miler in the middle of the week seem easy. After a few longer runs like this, I find 3 mile runs to be simple and fun!

Speed Work and Hill Repeats

In addition to the long run, a tried and true method is regular speed work. This can include timed repeats of 1 to 5 or more minutes with slower paced breaks. It could also mean repeats on the track of 400, 800, 1200, and 1600 meters with variants in between. Following each repeat, a runner should do an easy recovery lap.

Just before the
Flying Monkey Marathon!!

Hill workouts are grueling, but they will strengthen the legs! So find a hilly course or find a hill and run repeats up the hill at a 10k pace. Your legs will burn and your heart rate will rise, but you will recover as you walk or jog down the hill for your next repeat. You could also run a hilly race like the Harpeth Hills Flying Monkey Marathon to build your leg strength and confidence.

Self-Discipline

Disciplined running takes practice and self control. Disciplined learning in school takes practice and self control! Effective students work on their learning through individual efforts, like a distance runner. If I had a coach, he or she could tell my what to do and how to do it, but it would be up to me do go about the business f making things happen. Teachers are like coaches, they can only share information and assist with practice in the classroom, but it is up to the individual student to learn by independent effort and completing homework assignments.



You can really only blame yourself for any lack of improvement, because you are the only one who controls you. So, I will continue to practice consistency as I improve my running and musical skills. How about you? What kind of skills are you trying to develop?

Crankin' Up Some New Speed at the Old Newton High School Track

It was a chilly afternoon, with some wind gusts, but I decided to brave the weather and go to the track to hone my speed skills. I'm glad I did because following this session, I had a real boost of confidence. I was running 400 meter repeats and I saved the fastest repeat for last completing it in 2:02!!

A picture of the Alcovy High School Track!

I love to run there, but it's not always available

It was fantastic to have the Old Newton High Track available for use. Especially since it's so conveniently located close to my workplace. I just got dressed to run, jumped in the car drove to the track, and did my thing.

I was able to complete each lap in 2:15 or less with nice, easy recovery laps between each speed lap. I look forward to many more weekly sessions at the Old Newton High Track as the 20014 school year continues!  My new motto is: Blood Pressure Down, Speed Up! Perhaps that 27 minute 5k will become a reality soon!! Cranking up some speed every week to help make it happen!!

2014 Looks Great!

Two Marathons

I'm feeling great! Since my last post, I've run two marathons and improved my times! I completed The Flying Monkey Marathin in 5:40. It was my training run for my latest reprise of the Warner Robins Marathon where I set a PR of 5:19.

Three Half Marathons

I've started 2014 with three half marathons. My first is a perennial favorite because it's in my hometown of Columbus, Georgia, AND it's always free: The Red Nose Half Marathon. I finished the race in 2:25, that's 10 minutes faster than last year. Plus, it's a course record!

The second half marathon was part of the Tybee Run Fest. I set a personal course record of 2:25. That's 10 minutes faster than the last time I ran it!! It was very rainy and I felt chilled before and after the race, but felt fantastic. Actually, I probably would have had a better time if my right shoe had not untied itself. I had to retie it twice because the first time it untied in seconds! Bad job! But a great run overall!!

The third half marathon was the Run the Reagan! Chilly temps were compounded be 29 MPH wind gusts in our faces for the first 6.5 miles. The wind seemed to help on the way to the finish of this out and back course which is run on the Ronald Reagan Highway in Gwinett County. My shoes were well tied, so no problems there!! The wind probably slowed me down, but I was able to set a PR of 2:20!!

Training with Christian Camfiield on the Covington Eastside Trail

It's got a good mix of hills!

Believe and Train

All I can say is I am feeling good about these results. Apparently consistent training and regular weekly speed work will get you to your goals. I'm planning to up the tempo for the rest of 2014. Who knows? Perhaps this old man has some fast paced running in his future. Feeling GREAT!!

I Feel Good!!

I ran a training 5k today on one of my favorite routes. My plan was to move along at a quick, but comfortable pace. I was thinking perhaks 10:30 or so per mile. So I set out on this beautiful 68 degree morning with this simple plan: run at a quick, but comfortable pace.

I ran without my heartrate monitor. I just judged how I felt while concentrating on leg speed. Much to my surprise, I ran 3.1 miles at a 9:57 pace!! I'm thinking speedwork is paying some dividends. It certainly felt great to run that fast with minimal stress.

I feel good!!

Cooler Days and Running in the Rain!

Summer running has been great so far. For several mornings in June, I have enjoyed running in the rain! I always enjoy running in the rain because of its natural cooling properties. This June the weather has been cool to go along with the cooling rains.

I can only hope that this summer the mornings will always be cool. Of course, I know better and I realize that the warm weather will eventually cause me to slow down this summer as usual. I do, however, intend to take advantage of this presently pleasant weather.

I'm currently reaping the benefits of Speed Work! My training runs are naturally faster and my speed sessions are gradually improving. These cool mornings have been great! Yesterday's speed workout was right on target. I wonder if I'll be able to keep it up as the weather warms?

Thinking About the Value of Practice for Proficiency!

Being a music teacher, I understand the value of consistent practice as one prepares for a performance. You must practice, no matter how you feel on a given day and you must strive to perform the music correctly and at the appropriate tempo. Through the years I've learned that when students walk into the classroom, they can control the atmosphere in negative and positive ways if you will let them.

The key, of course, is to enable the most positive atmosphere to prevail and to show the students the value of consistent efforts toward reaching a goal.

Musicians and runners want to work more on the things we do best, but we will never improve unless we challenge ourselves by working on the difficult things.

Speed work is challenging, but with consistent effort, the rewards should be fantastic. When I achieve my goals, it will be like a great musical performance in which I perform the most challenging passages with ease because of my faithful practice sessions!

I felt pretty good about my speed work this morning. Running the 1200 meters in the middle was quite the challenge.It really stressed my body!

I believe that I had a pretty good workout, although I was disappointed in my final 400. I suppose that the lesson here is to accept what your body can do at the time. With that in mind, this was a very good workout.

1x400@2:20 (5 seconds too slow)
1x800@4:28 (On Pace!!)
1x1200@7:13 (28 seconds too slow)
1x800@444 (14 seconds too slow)
1x400@2:36 (22 seconds too slow)

I was only 1 minute and 3 seconds off pace for overall performance. This should pay off!! Rest tomorrow!

Getting ready to Up the Pace

For the past two days, I've run 9 miles at an easy pace. This included a 5 miler on monday and a 4 miler this morning. Prior to each run, I ran/walked a mile with Pat Schmidt, my wife! She's trying to build an aerobic base.

My 5 miler included ten minutes at a tempo run speed in the middle (that's 10:15 per mile). I felt like I could run faster, but I held to the recommendations of the McMillan Running Calculator. I felt very positive following this run, because the Temperature was rising and I easily maintained my pace!

This morning's 4 miler was run at a very easy pace of 11:44. I was once again in the parameters of the McMillan running Calculator's recommendations. I felt like I could run faster, but I deliberately held back knowing that I will be doing speed work tomorrow morning. So...tomorrow I shall see If I can build some speed on the track!!

Sunday Morning Speed Work

Woke up this morning with speed work on my mind. Using the McMillan running calculator, I had determined that I needed to run my 400 meter repeats at a pace of 2:07 to 2:15. I was determined to keep things as close to 2:07 at possible. Along with my friend Christian Camfield, I completed eight 400 meter repeats with 2 minute walk breaks between each repeat. Here are the results:

1. 2:12
2. 2:12
3. 2:10
4. 2:11
5. 2:12
6. 2:13
7. 2:12
8. 2:12

Not a bad morning's work. It is now late Sunday afternoon and I feel so good that I'm thinking about going out for an evening run. However, I think I'll just wake up early in the morning and go out for an easy 5 or 6 miles at somewhere around an 11:30 pace. Perhaps I'll even begin seriously thinking about a November Marathon!!