Above is a bunch of ramblings that include me talking about this:
Speedwork
I typically run 100m repeats around a local track. 100m is equivalent to a single straight side of a track or a single curve. My routine (after a light warm up and a good strecth) is to run the straight sides of the track and recover jog the curves. I’ll do this for 1-2 miles, or 4-8 laps. I tend to do my speedwork at about 1-2 minutes faster than my marathon pace. I don’t hold it for too long, so it’s a good way for me to get some quick bursts of energy and pretend I’m Usain Bolt.
Here are some links on other forms of speedwork, most likely with better instructions: Running Speed Work (Intervals), Speed Play (Fartlek), Track Workouts
Runner’s World Running Streak
Week 3 is complete and this week was about 8-10 miles shorter than my previous. I had plenty of 1-mile days as I was feeling fatigued and cautious about some minor aches and pains. Still holding on strong, but I dialed it back a notch to allow myself a recovery week. Overall, I came in around 25 miles and was able to get in a 13 mile run and do some solid speedwork.
Cheers to Charlotte a.k.a @Char__Latte
Over the weekend, I reached out to some FitFluential folks and mutual twitter followers to celebrate the birthday of one Miss Wild Things RUN Free (note the second underscore). The response was great and I know I missed out on including some very important people that would have loved to participate. My apologies, I tried to reach out to everyone, but did my best. Fortunately, we live in a world of blog comments and many people took the opportunity to express their well wishes and good cheer there. Feel free to wander over and take a look at the amazing turnout.
Baby steps toward running like Scott Jurek
Towards the end of this video I make some random comments about trying to correct my form. It makes little sense and I apologize. Please note that I had just run a 6:28 mile, so my brain is probably fried. What I was (unsuccessfully) trying to get across was that doing speedwork can help you with your running form. It’s sort of impossible — but I’m sure you can try — to heel strike when you are sprinting. This gives you an opportunity to see how it feels to run when your heel isn’t smashing into the ground. I’m currently trying to move from a high stability shoe to a more neutral shoe… hence the phrase “baby steps toward running like Scott Jurek.”
“Which Awkward Runner Are You?” — Click to view.
Great videos from PRS Fit on improved running form.
That’s it. Thanks for either reading, or watching. You can subscribe to my videos by going here and you can always follow me on any of those social media links to the right.
truly truly truly I hope to ever make it to the place where I NEED to work on speed.
I think Im built for comfort—not for speed ;-)
3 wk into the run streak?! You’re an animal!
Great job at the track and keeping up with the RW running streak and being cautious about your aches and pains. PS excellent video sound effects.
I’m such a newbie to the running world. I just run. I have never done a speed workout. (shame)
Great vlog! Great job on the running streak, I tried to do it but got really sick during it and couldn’t run for a few days which is a blessing in disguise because for me I don’t think my body can handle streaks. I need to get in some serious speed work!
Great tips! I am not one for speedwork, but I am definitely going to think about incorporating it during marathon training. And way to go on Week 3 on your RW Streak!
Great vlog!! Speedwork is something that I don’t do a whole lot of on a track, but I know I SHOULD do more. The plan is to amp it up gradually once my ankle heals, starting with the treadmill, then taking on the actual pavement again. Smart move to dial it back on the running mileage. Having been injured for over 4 weeks now, trust me, you don’t want what I’ve got!!
Definitely. You want to come back 100%. Take it slow, build slow and the track will be ready for you.
We live right next to a university with a great track– unfortunately, it’s closed to the public. So I end up doing mine on a normal path, or on the treadmill, which means it doesn’t happen as often as I’d like.
Oh…. you know you wanna run on that track! I bet it’s super well taken care of and bouncy. You could probably clock a 2 minute mile… sounds impossible, but I bet you can do it!
Never once have I done speed work! Awesome job!
The FU face would look SO fast on the track!
LOL i have bubbles in my videos but yours are way more interactive. i dig it. i also dig being talked about in video form.
it wouldnt let me click on the awkward running link. DARNIT. but if it wasnt this video I’m extremel disappointed:
http://www.youtube.com/watch?v=nGojEyYBmwc
Yep, that’t it. The link is below in the post. (I changed the “button” to say “click below” just now. I thought you could create links in youTube, but I guess not.
ya know… plus or minus the y at the end of extremely…
Great vlog! I look forward to speedwork every week. It hurts when you are doing it, but it’s over so fast.
Speed work is my most favorite! Love, love, love it and I’ll seek out a track wherever I go to sneak some in.
I just run as part of overall cardio. Years & years ago I did some 5ks but I never got to the point of speed work! ;-)
Oh I can recall speed work all too well from my days of collegiate track and field. You are a beast! Keep up the hard work =)