Speed? Not that I was ever fast. Cuz speed is relative.
What’s fast for me is slow for another runner. And what’s slow for me is fast for another runner.
But I’ve realized that speed not fitness is the first to go when you are not training.
The last time, I ran a mile under 9 minute mile was mile one of the Run Off That Turkey 5k on November 29. (Mile 1 is always my fastest mile.)
Of course, that was following 10 weeks of being part of a running group. A group where I was one of the slower runners so I was forced to run faster and where our coach made us do hill repeats and speed drills.
So I have done none of that since November and the result was NO SPEED!
I am thrilled that I PRed at my recent half marathon but since then even my race paces have gotten slower.
- West Palm Beach Half – Jan 17 – 9:52 pace
- WS #4 (15k) – Jan 25 – 10:08 pace
- WS #5 (10 m) – Feb 1 – 10:16 pace
So I decided to do a little speed work on the treadmill. Speed work for me was a minute at 10 min per mile pace (rather than my usual 13 minute pace) followed by a minute of walking, (Why does running on the treadmill feel so much faster to me than it really is? If I go faster, I feel like I am going to fly off the treadmill.) I repeated this a few times during my 3 mile workout.
The result was:
- Polar Cap 4 miler – Feb 7 – 9:24 pace
No under 9 minute miles yet but at least a little bit of speed back.
It’s been said “if you want to run fast, you have to practice running fast.”
So there may be some truth in that.
In this slushy snowy winter, it will be hard to run fast outside. So I guess, it will be the treadmill if I want to do any speed work.
Here are some tips on running faster:
I am so looking forward to March when I start back with Patrick, the coach of the Freihofer training group. I need to be pushed in order to do drills.
On another note, according to a Runner’s World article, “healthy runners will race about two seconds per mile faster for every pound they lose.”
So in the meantime, I could try and lose 5 lbs?!
Happy Running! Do you do speed drills? Are you content or do you want to run faster?