On Saturday, I completed an interval speed workout for the first time in about a year. Last year when I was training for my two half-marathons, I met a trainer and a group every Saturday for speed work. When I first started incorporating speed workouts into my training schedule, I saw a pretty big increase in my efficiency and overall speed and time during distance runs.
I love group speed workouts for several reasons. First, the obvious reasons of improving as a runner from completing speed workouts. Second, I don’t do speed workouts on my own. I just don’t. Lastly, training with a group pushes me beyond my limits. I am very motivated to keep up with faster runners. I was the only girl out of the four of us and the three guys were pretty speedy. I didn’t even mind that I came in last each interval because the time was good for me. Check out the end result:
Interval Speed Workout
- 6 x 1200
- 1 x 300
- 2 x 200
- 1 x 100
For you non-runners: 1 standard lap is 400 meters, so 1600 meters = 1 mile. Our goal for the 1200 intervals was to make each of the three laps in two minutes. I think I hit it every time besides the last couple I was a few seconds behind. In between each interval we walked 100 meters for recovery (to which I stopped my watch). I felt good at the end and was happy to be running with the group again.
I have one more happy running story to share from this week, but to break up the monotony of running stories, I’ll share a super cute picture of Zoey.
Cutest dog ever, don’t even tell me any different. So the speed work was Saturday, and Sunday I ran just under a mile and a half to the gym before doing a bootcamp class. I wanted to increase my mileage on Monday, so at 5:00 am I set out on the road in the crispy morning air.
When I saw my time at the end I was like BAM! 8 miles in 1 hour 10 minutes comes to an 8:47/mile pace. You better believe that runner’s high lasted me all day. (And I had NO knee pain!) I love seeing improvements, and I’m just loving running right now. Maybe itz my new shoes, or maybe itz another j’adore la vie moment.
Do you do speed workouts? Do you run in groups?