Friday, May 10, 2013

Kids Say The Darndest Things and Speedwork!!

Good Morning my Lovelies!

  As you know, in the past I've had a problem with always calling myself slow and being embarrassed about my times. If you read this post, you will see that I have decided to change my ways and always strive to get better and faster, but quit talking so negatively about myself!
  I've had several suggestions to do Speedwork. This might sound crazy, but until a few days ago I had no idea what that meant. I would read blogs about people running 5x800, 2x400- whatever, but I was clueless as to what that meant!! Then my Facebook buddy, Andrew, told me exactly what it was and that it would help my speed. He also told me to find a track, and exactly what I needed to do. (Have I told you lately how much I adore the running community? They're always there to encourage and push me!!)
 Since I didn't know what speedwork was, I'm just going to assume maybe there's someone out there like me, who doesn't know what it means either.
 Speedwork Interval Training is alternating short, high intensity bursts of speed with slower recovery phases. 
Andrew told me to do 6x400. (Yes, I had to ask him what that meant too) One time around the track is 400 meters. So that means I would go around 6 times. 4 times around is 1 mile. 
 And I was to do 1 lap at my normal (or even slower) pace, and then 1 lap at a very fast pace. Just alternating them.


I get to the track and there is a little girl, probably about 5, with her dad and little brother. She was riding her bike. As I passed them I heard her say "Daddy, why is she running so slow?" He replied "I think she's going pretty fast". Then a few minutes later I heard her coming up behind me, she said hi to me, then "why are you running so slow?"
 Hahahaha!!! I laughed and then told her I was just warming up. Thanks a lot kid, for that boost to the ego!!

My 'slower' laps were at a 10:20 pace, and then my fast ones were around 8:30-8:55, always under 9. So I ran 1 mile in 9:40. That felt pretty good, as that has never happened before!
 But it was TOUGH!! As I was running I was thinking this is WORK! It's been a long time since running has felt like work to me! When it was over, I was sweating buckets, panting and exhausted! 
 I'm planning on going back to the track once a week. I really do believe this will help me with my speed. I'm running a 5k on June 8, and my goal is to get a sub 30. Heck, I'll even take a sub 29! ;)


DONE!!
 QOTD: Have you done speedwork? Did you notice any improvement?
 Ever been called slow by a little kid? ;)




katie

50 comments:

  1. My son calls me slow poke all the time!!!!!! I have been wanting to do some speedwork.

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    1. That boy!! You should do it, it's awesome!

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  2. I avoided speed work for a long time, but once I started doing it I saw results, both in my pace and in my overall fitness. It's hard but definitely worth it.

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  3. Good for you! Speed work is SO hard, but so worth it! Doesn't mean we can't still hate it though ;). I believe both the speed and hill work I put in over 12 weeks are the main reason I finished my first half-marathon in less than my goal time last weekend. As determined as you are, I bet you will surpass your goal for you 5k :) And you always look so great after your runs! I'm a little jealous :)

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    1. Wow, congrats on your half and even finishing in less than your goal! Amazing! Thank you so much, Wendy, that's so sweet! :)

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  4. Congrats on finishing your first speedwork at the track!! I never did speedwork, either, until this year and it has made a big difference in my running. I just PR'd at my last marathon in April after turning 40 a few months ago and I am sure my time at the track had a lot to do with it! Keep at it and you will get that sub-30 5k for sure. :)

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    1. Thanks, Kristen! Congrats on your marathon PR!!

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  5. I have done speed workouts on the treadmill, doing .25 at a fast pace and .25 at a comfortable pace, and I admit, I have seen 6x400 (etc) a lot and had no idea what it was. I knew it was speed, but it looks like my brain somehow knew that a 1/4 of a mile fast and then 1/4 regular pace was a good start for speed work. I'll have to try out the Jr. High track sometime, sounds like more fun than the treadmill! Thanks for the detailed explanation for us noobs! ;)

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    1. I'm sure there will be times when I have to use my tm for speed work too, I know the track isn't always available. But I agree the track is much easier! :)

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  6. I haven't done speed work since High School Track! I really need to get back out there and do some track work! :) You will grow to LOVE the days you do speed work! It's awesome when you can go faster than you thought possible! Proud of you! :)

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    1. You should get back to it, Carie! I'm sure I will love it...eventually! Thanks girlie! :)

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  7. I have never done speedwork...it scares me. I am not fast by any means so I have been working on just embracing my slower pace but you are a great motivator to me and now I am curious......

    So if I got this correct you run slow 1 lap then balls to the wall 1 lap then slow 1 lap...ect. Is a walk break OK...after that fast lap I think I may need to walk.....

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    1. Ok Gigi, ya gotta do it!! That's exactly right. Andrew said I could walk during that slower lap, but I wanted to keep running. Let me know when you do it! ;)

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  8. Way to go! Intervals are key to getting to the next level :) They are hard but you will be thankful!

    Ashlee
    http://theredeemedrunner.blogspot.com

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    1. I'm so glad to hear that. I wish I had started a long time ago, but oh well! Thanks girl!

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  9. Wtg girl! You can definitely get the results you want doing speedwork :) keep it up! And you make it look easy by that after photo!

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    1. Thanks!! Haha, I was pouring sweat in that pic! :)

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  10. Awesome! I'm shooting for a sub 30 5K too. I did it unofficially a few weeks ago according to my Garmin but the chip time said otherwise :( I have never gone to a track to do speedwork but once a week I try and run 5-6 intervals after a 3 mile run. I need to find a track. Keep it up and you'll see your pace drop in no time!

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    1. Well, we can do it together, Cecilia! That's great that your still doing intervals!

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  11. I used to do speed work when I ran cross country...it was the toughest :). But it sounds like you are working hard...and as a teacher, I've had kids say all kinds of unintentionally insulting things...hahaha

    -dropping over from Oliver and Ivy, Emma from little motley (international giveaway!)

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    1. Thanks for stopping by, Emma! I'm sure being a teacher, you've heard it all!

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  12. Doing speedwork lead to my first running injury! My advice to you, if the track is pretty empty, alternate your direction!!

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    1. Oh no, Teresa!! Good idea about alternating direction. I'll try that!

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  13. Don't feel embarrased... I have no idea what the numbers mean either. I just sprint until I can't do it anymore, then walk or jog slowly, rinse, repeat. My best mile so far is 7:45. The great thing about interval training is it supposedly burns the most calories out of anything you could possibly do, burns more calories during the hours after your run, and you only have to do it for about 20 minutes. Good luck on your 5k :)

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    1. 7:45!! That's amazing!! Love to hear that it burns a ton of cals too. Makes me want to do it every night! Thanks, Karen!

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  14. I have only done speedwork once, so I don't know if it will help me in the future. I keep saying I will do it, and I never do! You go girl! And ignore the munchkin, she had a bike so she was cheating!

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    1. Maybe you should do it, ya never know! That's right- she was cheating!!

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  15. I didn't know what all that 4xblah blah blah meant for a long time either until I started reading all the running mags! Now it's like a second language to me! I am happy you got out there and did it!

    Ha ha ha. The kids in my hood are always like "Why is she running?" LOL.

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    1. I am starting to learn more about it, I want to know all I can about running and ways to get better! Oh kids these days...haha!

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  16. I found your blog on The Collective and just started following on google friend connect. I am a novice runner who is much slower than you and one day I was running at a local park and I heard a little kid ask their dad what I was doing. At least the little girl knew you were running!

    Ashley @ http://downsizingashley.blogspot.com/

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    1. Lol!! Maybe she had just never seen anyone running before! ;)
      Thanks for stopping by, Ashley!

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  17. Hey...random question...were you by chance at Wilson's today (Saturday may 11)? I thought I saw you but I was loading my car and for some reason your name escaped me and I didn't want to hollar, "hey ice cream to marathon lady!"

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    1. Haha! Nope, it wasn't me. But that would've been hilarious if you called that out!! I'm the same way, I know so many people by their blog name, not their actual name! (Katie)

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    2. Well, I'm really glad I didn't yell at "you" then. :)

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  18. I have never done speed work, but I sure need to! You handled that little girl a lot better than I would have. I would have shoved her off her bike. ;-)

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    1. Yes you do!! Oh Tyly, I'm so glad I met you. I cannot stop laughing!!!

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  19. My friend and I did it last summer once a week, it did help. We need to start up again.

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    1. You should! I really think it's going to help me.

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  20. I can totally relate to the need for speed work AND I've never known what those 6x400, 2x800 etc. meant. I guess I am still working back into just running short distances without dying or puking after taking some time off around the birth of my son.

    Over from the blog hop! :)
    -Hollie
    holliemims.blogspot.com

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    1. Oh, I remember those days of dying/puking very well! You can do it! Thanks for stopping by! :)

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  21. I'm coming from Olive & Ivy, and I'm loving your posts!

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  22. Hi there! I’ve discovered you via the Collective Monday Hop! This is such a great way to discover new blogs. I’m running a giveaway today if you’re at all interested.

    Oh, and I’m offering 50% off all my ad space right now, using promo code MAY50OFF.

    XOXO, Mandi @ All My Happy Endings

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  23. Haha that's cute! Stopping by from Olive & Ivy

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  24. Good for you! Speedwork is so challenging. I really wish I did it more often.

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