Just wanted to let everyone how this training has helped me. I loosely follow the workouts of the Speedsters on facebook. here
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They run 3 times a weeks together and get some quality miles in. I run more than 3 times a week but I really concentrate on getting these 3 structured runs/distances in. the rest of the week I run how I feel. somedays for distance, somedays shorter runs at a little quicker pace.
Sunday is the long run. Ive been keeping mine below 10 mostly because its 5k season around here and we usually race Saturday.
Tuesday is speed work. The speedsters mix it up but i have been sticking to 400's i try to run 8 minimum with 90 seconds breaks, i run mine below my fastest 5k pace which im not sure is correct. I run 8 and if im feeling good i try for more but im usually spent.. maybe i should slow the pace and go for 10-12
Thursday are always 5-7 miles at a decent pace.
Saturdays are racing usually so i take friday off. a lot of these nights we go to the gym as well. Monday is strictly weight training and so is friday. try to hit the gym 4 times a week.
Here is what i have noticed.
I am running less milage than i used to but im getting faster, my breathing is much better during races, and my endurance level seems better. although i will need to test that out on 15+ miler.
I ran an 18:26 a few weeks ago under perfect conditions... and it is just known as a fast race so everyone pushes the pace so i will be interested to see if my time drops at my next race. The winners of that race ran in 14:32 and 14:33.. amazing!
My 5k dropped over a minute in the past 4 months and im coming back from hernia surgery so for the whole month of december and January i really was just rebuilding my base. no speed work, no long runs. just a few miles then adding on and on as i got better.
Ive been following these guys and girls for a while and im happy with the results. everyone in their group is getting faster almost every race. the formula seems to work and i dont even follow it that closely.
Progress notes with Speedsters training.
Any ways I will be excited at the end of our training season to post the difference from our first 5k of the season through to October. We all our showing so much improvement in 2 months. Hands down speedwork I have cried, whined and wanted to run straight off the track and into my car and home more than I have on any long run and/marathon that I have ran. So there is something to say about fast runners. It's not easy and at mile 20 on a marathon its a different kind of hurt than 1 mile repeats at close to max hearth threshold. I am learning a different side of running that I will say. I think many times to myself at practice and sometimes outloud that I am not sure i want to be fast. It is not easy being speedy. Fast runners and elite runners work hard for it. It's not handed to them. That's for sure. Congrats on your super speedy sub 19 5k. You are an elite runner so pat yourself on the back you work hard and utmost respect. Keep it up. Hey Joe when your doing speedwork do you ever have moments where the engine just halts. Man I'll be running and it is like I will hit instant slowdown sometimes. It's tough. Still learning. I suppose its the continous efforts that get us there. Anyways been awhile since I got to stop by RR. Miss the gang.
Anyways I guess what I trying to say. Is to get that speedy time you have to work for it. I never understood the work that goes in to speed. It is tough. I never would run before till I felt like I was going to pass out. They other day my coach looked at me and said, "Amber you look dizzy. Are you dizzy?" I am like yes how did you know. He said that's good that means you are working hard enough lol. Fast people are crazy. Thats all I have to say about that. It's heck of hard. I guess I am just tripping at a completely different side of running and a little in shock in the amount of work that goes into it as well I have a new respect for 5k races and such. If you get what I am saying.
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