#speedwork

[cmjhawk86]

“No such thing as bad weather just soft people,” said Nike founder Bill Bowerman once upon a time. I was not feeling it today with rain falling on a chilly (for late May) day. But I kicked my soft ass out the door and knocked out 5.3 miles. I even made it a fartlek workout by doing “telephone pole” pickups - 4 sets of 1-2-3 poles. I was so glad I did that even though it poured for the whole run.

[fit-as-fxck]

Once a runner finds out that she can suffer more than she thought she could, her perception of effort changes in a lasting way.

- Matt Fitzgerald, 80/20 Running

[atleastsheneverwalked]

Back on the track today for the first day since March for 12x30”. I didn’t quite feel like I had never run before 🤣. Good to be back and great to have the workout out of the way first thing in the morning. #track #speedwork #thetrackneverlies #instarunners #runnersofinstagram #runwell #runningblog (at Vouliagméni, Greece) https://www.instagram.com/p/CBObz5Kndlg/?igshid=1cydavowfaupw

[greenrunning]

Tempo workout to become a faster 5k runner

15 minutes warm up at “recovery pace”

recovery pace can be described as ‘conversational pace’; faster than a jog but you should be able to keep up a conversation during the run without struggle

about 60-90 seconds slower than your race pace

THE WORKOUT:

one minute on, one minute off

start with one minute at “tempo pace” or faster. this should feel instense but not quite as fast as your race pace. it’s been a while since i’ve done a 5k since i was injured in my last XC season, but my fastest 5k pace was a little under 7 minutes/mile and my average TEMPO pace during this workout was 6:30ish

run at recovery pace for one minute

keep switching ‘on and off’ between these paces with one minute of each. i did this 8x (each).

15 minutes cool down at recovery pace

Hope someone finds this helpful (:

[runningwhilenotdying]

What a frigid, sunny morning for a progression run! It was -12 C when I headed out the door, so I layered up and basically just prepared to be cold. It turned out that I warmed up fast once I started running, so I'm glad I didn't dress any warmer.

This started out GREAT. I was planning to do 6:00, 5:30, 5:00 for the first three km, but I ran the first km way faster so I just sped up from there. I was hitting good paces and feeling good until about halfway through the fourth km. I'd been holding 4:35ish pace for that km pretty easily, then I turned a corner and suddenly COULD NOT get below 4:50. My effort felt way higher but my pace was slower and I just couldn't speed up. For the last km I just gave it everything I had. I felt unbelievably awful, and I was pretty sure I was going to quit right up until I finished. It felt like a was trying to sustain an all-out sprint, and by the end I was nauseous, lightheaded and completely winded. But I did it! And 4:25 is a decent pace, even if it shouldn't have felt so hard. I'm kind of assuming it had something to do with my lungs in the cold, but I'm just going to keep moving forward.

[newenglander-gets-fit]

To combat the urge to be a couch potato post-marathon I’ve set some speed goals to chase. I had no idea what to expect from my legs since I’m only two weeks out from the marathon, but they did not disappoint!

[seasonalsoph]

Yet another picture of my face because I just crushed an interval workout and I’m high on the endorphins. 🏃🏻‍♀️💨

[plotsjotsandespressoshot]

Track work post 3 mile easy run did a miles worth of sprint work with my best time. 8x100 meter striders with recovery. #marathontraining #trackwork #speedwork #running #run #sanantionio #sanantoniorunning (at Winston Churchill High School (San Antonio))