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- Thread starter brutusbabe
- Start date
My wife and I did a 5k yesterday morning. She suggested we run another mile or so after the race to get more of a workout, and I countered with the suggestion we work on improving our pace. So, we really pushed ourselves and ended up finishing at around 28:10 - which worked out to 9:05/mile. Our typical average pace is in the vicinity of 10:00, so it was a huge improvement, but I can't imagine keeping that pace up for a 10k.
Regarding the timing issue, my wife and I crossed the finish line at the exact same time, but I thought it would be interesting to go in a different chute, just to see if our times would match up...they didn't. Her recorded time was around 5 sec. better than mine :(
Regarding the timing issue, my wife and I crossed the finish line at the exact same time, but I thought it would be interesting to go in a different chute, just to see if our times would match up...they didn't. Her recorded time was around 5 sec. better than mine :(
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Yertle
Pounding out aggression, turns into obsession
I struggle mightily with improving my pace. I seem to be able to add distance without too much trouble, but even improving my mile pace by 15 seconds is a battle. And it's not like I run a blistering pace - 10K in about 8:00 miles, and I'm hoping to break 4 hours for the marathon (just over 9:00 miles). I just can't figure out how to cut time.
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OSUsushichic
Fired up! Ready to go!
Yertle;877897; said:
Speed work really helps. There are different ways to go about this, but just getting your heart rate up for a few minutes and then returning to your normal speed can go a long way. They're called Fartleks.
There is a ton of literature on it, but here's one:
Active.com - Fartlek training can boost your running speed, endurance
Put together a good music mix when doing speed work (mix fast songs with slower songs). It really helps!
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bkochmc
Assistant Coach
Co-sign. Other popular speed workouts involve track workouts (if you have access to one) by doing repeat 400's, 800's, and/or 1600's, depending on what you are attempting to achieve:OSUsushichic;877952; said:Speed work really helps. There are different ways to go about this, but just getting your heart rate up for a few minutes and then returning to your normal speed can go a long way. They're called Fartleks.
There is a ton of literature on it, but here's one:
Active.com - Fartlek training can boost your running speed, endurance
Put together a good music mix when doing speed work (mix fast songs with slower songs). It really helps!
400 - These will help improve foot speed over "shorter" distances. Every good for shorter races (5K and under). If you are shooting for 8:00 pace (which would be 2:00 per 400) attempt to run your repeats in 1:45-1:50 but not any faster. Start out with 4-400's with a 3-5 minute rest between each one. Be sure not to cut the rest time short!
800 - Similar to the 400's but are also used for the mid races (5 mile, 10K) for speed. Using the 8:00 pace example (4:00 per 800) shoot for 3:45-3:50 per 800. Start out with 3-800's with a 5-6 minute rest between each repeat. Again, don't cut the rest time short!
1600 - These will help hone in the pace you would like to run... I've never trained for a marathon but if I did these would be my "speed" workout of choice. For an 8:00 pace goal attempt to run your repeats in 7:45-7:50. Start out with 2-3 of these, depending on your condition, with a 9-10 minute break in between.
If you are training for a 5K or 10K and want to work on pure leg turnover do 100m or 200m repeats in a fartlek fashion... run a 100/200 hard, jog or walk a 100/200. Repeat 8-10 times.
In general, distance speed workouts should be mostly about conditioning your body to run a quicker pace. Unlike sprinting speed workouts, distance speed workouts should be done slightly faster than the target pace, not 80-100% of your quickest speed.
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Manfred
Sweatervest Samurai
After I ran my half-marathon two months ago, my foot hurt a lot. I ended up going to a doctor who prescribed physical therapy. That sucked. But I did the therapy and got back into running and have been building up my distance steadily. Last week I ran a 12 miler and it went really well (8 min. 15 sec. miles), so I'll be trying to do 16 tomorrow morning. If I manage to finish, I've promised myself a big frickin' milkshake! (That's some strong incentive for me!)
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OSUsushichic
Fired up! Ready to go!
Manfred;905881; said:
Not to mention it's gonna be a "boozy" shake.
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OSUsushichic
Fired up! Ready to go!
Manfred is running 18 miles this morning. I put together a surprise playlist for his iPod. I'm hoping he hears the OSU fight song around Mile 14. :) 
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MolGenBuckeye
Legend
I did a half-marathon yesterday as part of my Columbus marathon training. Finally cracked my 2-hour goal! I came in at 1:52:30, which is an 8:35 pace.
The part that doesn't seem fair: My wife beat me by 9 minutes. She finished 7th among women, while I was 70th among men. :p
The part that doesn't seem fair: My wife beat me by 9 minutes. She finished 7th among women, while I was 70th among men. :p
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The KSB
4-4-11/11-5-11
Yertle;877897; said:
I'm no expert but here's what I did to get my pace down. It kind of goes along with fartlek runs. I would go to the local 1/4 mile track. I would start with a warmup of about 2 of 3 laps, whatever it took. I would then sprint a lap then jog a lap. I repeated this until I was totally spent. I did that for about a month and a half and then went up to 2 laps sprinting 2 laps jogging. I did that for a while then went to 2 laps sprinting 1 lap jogging. That got my pace to below 7:00 miles which is a big deal for a old guy like me.
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OSUsushichic
Fired up! Ready to go!
MolGenBuckeye;919858; said:
Very cool! Is that the half-marathon that follows the bike path in Hilliard?
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