A Need for Speed

For me, this spring and summer is all about becoming faster. There's no way I want to run long distances in this this southern humidity. I'm kind of glad I wasn't chosen to participate in the famous AJC's Peachtree Road Race, but 6.2 miles may be my cap for the season. I won't lie and say I'll consistently get up super early, as in 5am, enough in order to beat the heat either. I'll intentionally pick up the 7+ miles when the weather breaks again.

Despite the effects of the changing temps, I still want to focus on getting my average pace to a consistent 8:30-9:00 pace. I read this discussion on Runner's World site and could relate to this guys' question. I think the endurance I'll build just from continuing to run in the humid temps will help when I do increase my mileage once again. I definitely got faster last Fall.

There's a new app I intend to try called MiCoach Running. I saw someone mention it on Pinterest for her speed workouts, so we shall see next week. I'm not good at the old fashion way; the stopwatch, paper, and pen way, I need a "babysitter", SMH.

Tonight's workout was sort of like my "inaugural" workout to this "new" plan that has popped in my head. I ran 3-miles at an average pace of 10:44 (still haven't fully recovered from taking the 2 week break after my half), ran hill repeats for 1-mile, 25 standard push ups, and two 1-minute planks. Hopefully my workout partner will not want or need to cancel any evenings, because I was way more motivated to do this with her with me! Little does she know.

A Sweaty Beast

Future Speed Demon!

I'm really trying to finish my next 5K in less than 30 minutes and not 31 and some seconds.  This is my first year ever running, like for real running, and I'm really getting in to this for the long run (no pun intended).  I just started running to lose the tummy (still not gone), but it's so many other benefits I've noticed.  I'll save that for a different post though.  


Yesterday I completed my first speed training. It consisted of a 1-mile warm-up or 10 minutes, whichever came first.  I finished in 10 minutes and a few seconds.  Two 400 meter sprints at race pace, two 200 meter sprints at 90%, and two 100 meter sprints at 100%.  Hopefully I have the lingo correct, but this was my very first time doing something like this.  The entire workout lasted almost an hour including stretching and water breaks.  It was a nice change, this morning I could feel it in my abs.


Fast forward today, my first distance run for this week, I ran 3.22 miles.  I'm not sure how quick you're supposed to tell a difference in your pace after speed training, but judging by my time tonight it was immediate.  I literally shaved a minute off of what my pace has been for the past few weeks!  One thing I think did differently today that may or may not have made a difference, but I had complex carbs (whole wheat spaghetti) a couple of hours before running.  I guess that really increased my energy level.

I don't want to be too hard on myself, but I can't decide whether or not I want to increase my speed or endurance first.  Can't you do both at the same time?  I ran 5 miles the other day, so I know 6 shouldn't be that hard.  My next 5K isn't until October, but I have a feeling I should do fine since I'm getting used to enduring longer runs.