It’s no secret that have been feeling like a sloth since I started training for my marathon.
How cute are these guys? I was not this cute running my marathon. Or like ever.
It’s understandable – there’s no way I could maintain a 9 minute/mile pace for 26.2 miles. I had to mentally slow down. Instead of pushing myself to go faster, I had to push myself to conserve. It’s a different mental state – but equally as difficult to transition.
Homer feels me.
Don’t let people fool you – running at a slower pace is JUST as difficult as running at a faster pace. I personally would rather run faster, even if it hurts more – not because it’s totally awesome and you get a bigger endorphin rush from it – but because I’m done sooner. Thankfully, I survived marathon training. Truthfully, the reason I DON’T want to run another marathon right now is I don’t have the drive to run further, slower.As much as I LOVE running – I also love it when I done running. Is that horrible to admit?
Now I’m trying to flip that. I’m kicking up my speed work, pushing myself out of my comfort zone, and mentally telling myself I CAN.
So I’m going to reveal what’s helping me…. Are you guys ready? Are you on the edge of your seats? I’m sure you are.
I’d like to thank Melissa for bringing mile repeats into my life. This is why she can run a 1:42 half marathon WITH TWO BATHROOM STOPS. They weren’t included in my marathon training plan and I think they were the missing link. Or maybe not. But it’s worth a shot.
This morning I did 3 mile repeats (on the treadmill – with a .5% incline) at a 7:50 pace. My goal? To run these same 3 miles UNDER 7:00. Lofty goal? Probably. Am I going to do it? YES. I’d also like to bump this up to 4 miles — and maybe more. I think I have some speed in me somewhere. Somehow.
Today’s workout looked like this:
- 0-.50 – Warmup at up a 9:05
- .50-1.50- 7:50
- 1.50- 1.60 – Walk and chug water
- 1.60- 2.0 – 8:49 recovery (this pace felt SO SLOW)
- 2.0 – 3.0 – 7:50 <– thought I was going to die
- 3.0- 3.10 – Walk, chug water, and towel off
- 3.10 -3.50 – 8:49 recovery
- 3.50 – 4.50 – 7:50 <– seriously wanted to kick the treadmill
I SHOULD have done a .50 recovery at the end, but I had places to go and meetings to attend (and it took me an HOUR to get tot he gym today because I couldn’t get my shit together). This run was THE DEVIL – but I felt amazing (until I got home and put a massive kink in my neck. Wah.). My overall pace? 8:35.
I’m getting there.
What’s your favorite speed workout? What makes you feel like you are ON FIRE? This workout definitely does it for me!
Sloths? Yay or nay?
I did my mile repeats tonight! My first was at 8:57. Second at 8:34. And then I tried 8:00 for my last one but it was too fast so I only made it half a mile and had to go back down to 8:20. Maybe I could have made it if my calf didn’t start hurting again. Not sure. Boo. But at least I’m trying to run faster! 7:50 would probably laugh at me and then slap me though the treadmill.
Very impressive! Nice work. Aren’t mile repeats the worst? I did my first ones on Tuesday this week as well, and I wanted. to. die. It was not fun.
That sounds like a KILLER speed session. I’ve been wanting to try mile repeats.
Try them!! It’s seriously hard but it’s SUCH a rush.
After seeing the Kristen Bell video about sloths this week, I love the little dudes.
The video I posted is one she tweeted a few weeks ago!! Her sloth love is LEGIT. Love her and sloths 🙂
That sounds like one heck of a workout! I know i will struggle with getting in speedwork once SRQ comes and goes so this is a workout I’ll have to keep in the back of my mind!
Wow! Nice pace, woman! I did a tempo run yesterday at 7:47 and it nearly killed me. I can’t decide which I love/hate more tempo runs or mile repeats, but I think they are equally responsible for my getting faster!
The sloths? Awesome. How could you NOT love them?
I’m pretty sure I’d fall off the treadmill at 7:50 for a full mile..lthats usually like my 1 minute sprint finish! Good for you! I have my first half in 3 months, so I need to figure out my training plan pretty soon. Certainly not going for speed with the first, just finishing! 🙂
That’s how I used to feel about 7:50 too (and how I feel about 7:00 right now!). It’s funny how pushing yourself can change that.
I really liked the 3-day a week plan I used with my marathon (using the FIRST method).There is also a training plan generator at running world: http://smartcoach.runnersworld.com/smartcoach
Hmm.. I like that one. Did you literally go to a track, or just base it on mileage (1/4, 1/2 etc.?).. then again, FL is flat, lol.. I better go investigate the high school track here. My 5K average is just about a 9:20 lately, I KNOW it could be a lot faster, so maybe this will even help with that small goal as a bonus.
My group does go to the track, but it’s too far for me. I do all of my sprints on the treadmill – at a .5% incline (sometimes more if I’m feeling crazy). I do my tempo runs on my usual route. And we DO have hills in Florida (thanks to the sinkholes :))! I run a lot of them on my long runs.
Whoa, that sounds like an intense speed workout! I could probably only keep a 7:50 pace for a short sprint.
But speed work definitely pays off. I began doing some tempo workouts training for my second half and I have become a little faster. I’m not super speedy, but seeing the progress is exciting. 🙂 I might have to try these mile repeats though!
The sloth is sooooooo cute!!!!!