We’ve had a bit of writer’s block at STM – apologies for the lack of blog posts during the last two weeks.
With Jesse back on the saddle and looking to be cleared next week to run on the soft, squishy track surface, I’m excited for him to join me for more running workouts.
Scene from this morning’s run on the Embarcadero.
Unlike Jesse, whose body loosens up immediately upon 15 minutes of stretching and who can make great gains in fitness with a few targeted workouts, my recovery and improvements are much more glacial. I’ve added purposeful speed workouts into my running regimen in hopes of reaching my half marathon time goal. I really want to run a 1:55 at Mountains 2 Beach Half Marathon next weekend, and my 49-50 minute 10K at the Silicon Valley Turkey Trot indicates I’m capable of running as fast as a 1:50!
Generally, if I don’t like doing a running workout, I should do it because it’s good for me. While I love running 400m repeats and low, slow distance runs, longer efforts closer to threshold are key to improving speed, despite my protests at running fast at 6am. Last week, I ran five miles with three at tempo pace, and this morning I ran four 800m repeats.
1 mile warm up, 4x800m, 1 mile cool down.
1 mile warm up, 3 miles at tempo pace, 1 mile cool down.
I’m hoping this hard work pays off next weekend! After a very successful 12-miler last weekend, I’m hoping I can run a similar easy run this weekend. I’m getting massaged on Tuesday, and then Jesse and I fly to SoCal on Saturday for Sunday’s race. Depending on what the doctor says, he may be joining me for the half!
Single-tracked Mind 
Nice job! It amazes me how quickly you are getting fast after your injury. I agree, longer repeats for me really have been the key to getting faster. I feel like I’ve made huge leaps in my running since I started doing 5×1 mile repeats. It’s not just the speed, but learning how to pace yourself and save the best for last is key too 🙂
I’ve always thought 1:55 was a conservative goal for you, I’m sure a 1:50 is well within your reach!
Thanks for the encouragement, Hanna! It is really exciting to run pain-free after ITBS. That was unpleasant, haha.
I definitely need to add 5×1 mile repeats into my speed rotation.
Those are some great work outs. I often dread those but I know they give me the most benefits. I will be looking forward to some like this post baby in the hopes that I get to see my speed come back. Great work and so excited for Jesse’s return!
Thank you Sarah!! They for sure give the most benefits. They’re just cruel and unusual punishment. 😀
Awesome paces! I hate tempos but I really think they helped me during my SLO training. I will get back to them soon, hopefully. I think you will hit sub 1:55 no problem!
Thank you, Fallon!
Nice splits! You are going to do great next weekend. Can’t wait to hear all about it!
Thank you! I hope it goes well!
Two questions:
1) What app are you using to track your run?s
2) What do you do between each 800 repeat? Walk/slow run? And for how long? I did a 400 repeat workout this week with 400s of slow running in between but I’m always curious how other people handle recovery periods.
Hi Nora!
1. I use Strava. I love it.
2. I just rest, no walking or running, for about half the time it took me to complete an interval. So, if it took me 3:30 to run an 800m, I’ll rest about two minutes. I’m not really sure if there’s a proper way to do this. 🙂
Great job on the speedwork! I’ve noticed that I get faster when I do the workouts I don’t like too – aka tempos and long intervals. You are going to do great next weekend!
Thank you Charissa! I think they’re key.
Great job! Your splits are looking pretty good! I’m sure you’ll do great at Mountains to Beach. Good luck!
Good luck on your race!! I know you can get to 1:55, if not faster!!
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