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?
Wow! Seriously, way to go!! And no it’s not your new shoes! It’s all you and your focus and determination
. Just giving the credit where it’s due! Oh I miss running…Just going to enjoy it vicariously through you so keep it coming!
hehe thanks girl!
Wooo you speedy girl! I don’t do speed work on my own either – I’m just way too unmotivated to do it! I really should find a running group to join… or at least find a running buddy like you who can kick my butt.
You def should find a group or a buddy – if only you lived closer!!!!
Whoa speedy! Sounds like a blast though
It was!
I LOVE what new shoes can do for a workout. I didn’t believe it before I switched!! Keep with the speed work (I hate it too, but it’s SO necessary!), it always pays off.
They really do make a difference! If it weren’t for the group, I’m not sure how speed work would go, but I do understand the importance!
Zoey is the cutest
I love speed workouts, but I don’t do them enough. You did a great job!!
hehe isn’t she? itz hard to do speed work on your own!
That is the cutest dog ever hahaha she looks so little and fluffy! Just the way I like them lol I’ve never done speed work actually.. only some sprints here or there lol
hehe zoey is pretty cute, but i’m pretty biased!
you should try a speed workout – itz a fun way to switch up your normal workout routine!
Clearly, the puppy is adorable!
I’ve never really done any speed work – just throwing together my own set on intervals! I may be running a half marathon in November so I should probably add that in over the next little while.
Your own set of intervals is like speed work! I would highly recommend doing them on a consistent basis. THe pay off is huge!
I’ll have to add them back into my routine then.
Awww Zoey is so cute!
NICE job on the speed intervals! That’s a great time, for sure. And an 8-miler before teaching?! YOU rock, lady.
I like speed workouts on the treadmill. I am a TM girl, through and through, though
I was pretty stoked about the 8 miles! 8 was my intent but I told myself from the beginning if it was rough I could do like 6. You’re crazy (in a good way) for being a TM girl!!!!!
Way to go, Linz! I love running with a group – I currently when with 3 other fab ladies. We are using the Couch to 5K to build up our running pace. Our goal is to run a 5K in December, then we will start adding speed work in to increase our overall 5k time.
That is awesome!! Groups are SO motivating!!
That’s freaking awesome!!!! Way to go on the pace time!
Thanks, Jen!
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