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5.20.14

5 Things I learned Doing Actual Speedwork at a Track

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I finally made it back to the track after almost a year.  I never did formal speedwork while training for marathons and always found the track really boring and painful.  But I have goals for speed now.  And one of the parts of my training that needs to change is my avoidance of the track.  I plan to do a speed workout every other week, alternating with tempo runs the other weeks, in order to improve my 10k time.

It’s 1.3 miles from my house to the track so it’s the perfect built-in warmup.  This morning I left my house about 5:40 feeling as good as I ever feel at that time of day (I don’t feel good at that time of day).  I considered not bringing my phone but decided to take it, and I’m SUPER glad I wound up doing that.  Maybe 3 minutes after I started my jog to the track I remembered that this had happened last night:

image
The Missing Tooth

 

And, like the tired tooth fairy I am, I forgot to do my one and only tooth fairy duty of just making sure the freaking money is under the pillow (obviously my husband forgot too, but men don’t seem to feel guilt over these things).  So there I am running to the track, texting my sleeping husband to put the money under the pillow.  I’m seriously thankful he sleeps with the phone practically on his head, because he got the message and got the job done, all while I was still jogging over to the track.  I wish I could say this is the first time this has happened but it’s actually the second, lets just say the first time we had to be a lot more creative!

So, feeling like I could conquer the world now after dealing with the tooth fairy emergency, I entered the track.  My plan was to do 5x 800 at a 6:45-50 min/mile pace, with 400 jogs in between.  The built in warmup and cooldown were each 1.3 miles, for a total of 6.4 miles.  Here’s what I learned from the workout:

1. Running really fast really hurts really bad.  Okay duh right?  Well, I forgot about this.  You see, the only time I run really fast is when I’m racing, and during a race there are a million factors motivating you, pushing you, and distracting you to where you aren’t FEELING as much.  Races can be painful, but it’s a race, and it just feels different.  My morning runs are never done faster than tempo pace (7:30ish) and even that feels really uncomfortable to me in training.  To meet my goal pace of 6:45 for the 5x 800 I was asking more of my body in training than I ever have.  Of course it is going to hurt!  Good reminder.

2. It makes more sense to time yourself by minutes:seconds rather than pace.  For 800’s I noticed that it was hard to keep my pace down at 6:45 through both laps, my pace was varying between 6:35 and 7 at different points.  I was better off timing myself for the laps, it just seemed to make more sense this way.  So I wound up aiming for 3:20-3:25 per 800, and it turned out to do that I had to run as fast as I could.  I’m pretty sure this was right at my VO2max.  The reality was that the first 2 800’s were 3:24 and 3:25, the third was 3:29 and the fourth and fifth were 3:30.  I might have been able to push a little harder in the last couple, but since I’m not used to speedwork I get a pass!

3. The jogs in between the speed intervals are like a big peanut butter cookie dough fudge sundae with 3 cherries.  There is no other way to describe them but delicious.  Slow running feels so good after fast painful running.  I could get addicted to speed workouts based on that feeling alone!

4. I should’ve eaten a banana beforehand, or at the very least a gel.  I do all my runs in a fasted state right after I wake up and normally I feel great.  But my normal runs aren’t fast.  I wonder if I would feel better and have more stamina in the later intervals if I had some quick carbs to burn off beforehand.  My pre-race fuel is always a banana and a gel, so for my next speed session I will plan to have either a gel or banana before I leave and see if I feel a difference.

5.  Discipline is more easily executed when there is a detailed plan to work with.  When there is a vague “plan” in mind (like “run fast for 3 miles”) I have a harder time disciplining actions in a productive way .  When there is a plan outlined with specific steps, discipline becomes very simple because I have a sense of the entire picture and the specific short and long term goals.  Although I don’t like when my whole training plan is filled with detailed instructions (this makes me rebel bigtime), once or twice a week it’s nice to have a workout that will require specific actions at different times.  It becomes an exercise in physical, psychological, and emotional discipline that leaves you with greater faith in yourself and commitment to your goals.  When you observe yourself taking action toward an important goal, it just makes you feel good about life!

How often do you do “workouts” and how do you feel about them?  How have speed workouts helped you reach your training and racing goals?  How do you discipline yourself to run fast in training?

 

 

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About Michele

More than a little into running and paleo recipes (yoga now too!) but I'm not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I'm the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

Reader Interactions

Reader Reviews & Comments

  1. GiGi Eats says

    May 20, 2014 at 12:48 pm

    I work out every morning – I roll out of bed and hit it before my brain wakes up! When my brain finally wakes up, I’m DONE! 😉

    I cannot even recall the last time I was on a track! I used to run track & field back in the day too, clearly I am scarred! LOL!

    Reply
    • Michele says

      May 20, 2014 at 1:42 pm

      Normally that’s me too…it was nice to change it up and I felt great after, but wow, it hurt!

      Reply
  2. Leslee @ Her Happy Balance says

    May 20, 2014 at 3:57 pm

    I have not been to a track in probably a good year+. I really should go back as I’ve just recently signed up for my first half marathon *gulps* I do most of my running really early in the morning (4:30am-ish) on the treadmill at the gym before work, but I should take advantage of the longer days and venture outside now.

    Reply
    • Michele says

      May 20, 2014 at 4:48 pm

      That’s really awesome that you run at 4:30! I run around 5:30 and this time of year it’s actually bright at that time. I would definitely not want to spend more than a day a week at a track, but I really felt do good after doing that workout and I’ll definitely be back. The fact that I can jog there and back is nice too. Half marathons are such a great distance, congrats on signing up for your first!

      Reply
  3. jefferson says

    May 20, 2014 at 4:44 pm

    I have read that sprinting is one of the very best exercises that there is, especially for cardiovascular health. Far better than even distance running. It’s awesome that you are incorporating this into your workouts!

    Reply
    • Michele says

      May 20, 2014 at 4:52 pm

      Absolutely! I’ve been conscious of the lack of sprinting in my schedule since reading about all the benefits. I won’t give up long distances since I love running them, but short/fast has to make its way back. Now if I can start getting in consistent strength work…that is my weakness!

      Reply
  4. Megan @ Meg Go Run says

    May 20, 2014 at 7:51 pm

    Speed at the track has definitely helped me run faster! I credit it for several PRs! Yes, it sucks, but as one of my coaches said, “Anyone can run and feel good.” LOL so true!!

    Reply
    • Michele says

      May 20, 2014 at 9:01 pm

      I love that attitude. I’ll have to remember that because yes, it’s so true!

      Reply
  5. Lisa @ Running Out Of Wine says

    May 20, 2014 at 8:49 pm

    When I am training specifically for something I usually do one day of speedwork each week (usually Monday) and one tempo-ish run (usually Wed or Thurs). I always need to eat a little something before I run. Lately I have been having a half a honey stinger waffle for my morning runs and that has seemed to work well. I could imagine it would be hard to get through a speed workout with nothing to burn off!

    Reply
    • Michele says

      May 20, 2014 at 9:04 pm

      I’ll try a gel I think and hope my stomach is fine with it that early!

      Reply
  6. dawn @ running the dawn says

    May 20, 2014 at 9:35 pm

    i totallly agree. when i have a scripted plan, i feel super compelled to execute that plan. it’s like the numbers completely take over and i can’t bear the idea of not doing it as written.

    i always leave the track feeling like a champion. which is weird because i’ve never actually run a track meet or anything (i didn’t start running until after college).

    Reply
    • Michele says

      May 21, 2014 at 7:38 am

      Ha me too! I felt unstoppable after that workout 🙂 And same here, didn’t start running till age 23 so no track memories.

      Reply
  7. Michael Anderson says

    May 21, 2014 at 8:42 am

    Great post Michele – I have to confess to having tooth fairy issues in the past. As the kids got a bit older they wouldn’t settle in well and Lisa can’t stay up late, so I would be in charge of getting the money in place. We managed to forget for real only once, and it was our older son’s last tooth – and well past him knowing the deal. ‘Mom, Dad, Tooth Fairy seemed to forget something’. 🙂

    And I think I am going to run to the local high school track next week and do some speed work – you’ve inspired me! I know I need to do it, and have started back doing bits of it, but for real I need to add in some dedicated speed work. Thanks!

    Reply
    • Michele says

      May 21, 2014 at 1:19 pm

      Somehow I have a feeling that won’t be my last time as a slacker tooth fairy! I hope you do a track workout…it was a great way to break out of a running rut and I felt so much better afterward than on typical days. A little like a racing high without a race!

      Reply
      • txa1265 says

        May 23, 2014 at 8:14 am

        I definitely plan to – did more ‘street sprints’ (little more structured than just Fartleks) this morning, and plan some track work this weekend! Thanks for the inspiration!

        Reply
        • Michele says

          May 23, 2014 at 9:41 am

          Awesome!

          Reply

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