Running quote of the week

"I tell runners… that no matter how inexperienced a runner you may be, there is nothing wrong with being intense. You don't know what you might discover." - Francie Larrieu Smith

Thursday, April 17, 2014

Introducing some speed into Brooklyn Half training

Today's run (treadmill): 3.1 miles

I skipped Tuesday's speed workout due to a timing conflict but I put it back on the schedule for today. According to my training plan, this was supposed to be a tempo run that peaks at 10K pace. I've gotten out of sync on my speed work and thought I'd do intervals instead. Although this morning's weather was very nice, I was running behind schedule and elected to save time by staying indoors.

It wasn't until I got on the treadmill that I decided which workout to follow. Thinking at first that I'd run intervals, I began with a warm up at half marathon race pace. I wanted to go into the repeats with a harder than usual effort to prime myself for speed. Once I got going, I considered the tempo idea. I then thought about SIOR's suggestion that I introduce some sustained speed into one of my weekday workouts for a couple of miles. I decided to continue with this half marathon pace for the duration of the run.

Except for intervals, I have not done many runs lately at sub-10 paces. This is because I've focused on endurance and distance rather than speed. I was surprised to find myself comfortably running at a mid-9:00 pace this morning. I wondered if I could keep this pace the entire way through and it turned out that I could. All this distance and hill running are clearly helping my stamina.

It's scary to think that I only have four more training weeks before my taper week. The longest run I've done so far this year is eight miles, but I did fairly well with that. I'm hoping that I'll continue to progress as I move into double digits. My average HR finally exceeded 85% of max today. If I can push a little harder and sustain it, I should start seeing my speed improve as well.

6 comments:

  1. Keep it up! Do I smell a PR in Brooklyn for you?

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    1. Thanks TPP. I'm not thinking PR at this point. My goal right now is to break 2:10 again.

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  2. I definitely think you could run the half in 9's. No problemo. Only four more weeks?! Yikes!

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  3. I know! I hope you're having fun in Boston right now. This is the BIG one.

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    Replies
    1. You will do great. Try to remember as many details as you can during the race. It's hard to do that, but we will want to hear everything.

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