Workout – 8 miles, 58 min. treadmill run 1% incline.
I’ve had a couple emails and comments expressing interest in speed and how to get faster. Being the running guru that I am, I will share with you what I came up with…..in my “how to Friday” speal.
wisdom from Katie. always proceed with caution. none of the information is based on anything scientific or proven. just what happens when I charge up the garmin and put on the sneaks. and is purely what comes out of my pretty little head. I read, sometimes, so I’m sure some of it stuck at some point. so here’s my 2 cents. which is worth more like $20, but I’m giving it to you lovely people for free. because I really like you.
Short and sweet answer – RUN FASTER. if you want the expanded version…read on.
A few things you must take into account:
1. Your goals – is your goal to win the Olympics? Increase your pace by 30secs a mile? 60secs a mile? or get your personal best. start with GOALS.
2. You should have a starting point. Know what your 1 mile pace is, or your comfortable running pace. If you don’t know, go to a track or run a flat mile on the road and time it. I know that I can pretty comfortably run a __fill in the blank__ mile.
3. Have a foundation. Before you work on getting faster. Know that you can run a certain distance, say 3, 5, 7 miles – on a regular basis – comfortably.
4. Get to know your body while you are building the foundation. What hurts, what works, how you run. I am the last person to get all technical about overpronating, heel striking, mumbo jumbo crazy talk. I don’t know what it means. because I don’t really care. maybe I should care. but I dont give it much thought. You might care. go to a specialty running store and have them asses you. I know what sneakers work for me and I know the little tweaks of my body. I also know I have IT band issues. I know what pain is bad pain and what pain I can run through. get to know your running body.
HOW TO GET FAST(ER)
1. OK, goal is set. Now you have to get there. My #1 favorite thing that worked for ME, was investing in a Garmin, or gps watch. Hands down, best running “equipment” we’ve ever bought. My wonderful hubby bought it for me for Valentines day last year. if that’s not love, I don’t know what is. actually, I do know what Love is – it’s how I feel about my
garmin when I put it on for a run children and husband when I get to spend quality time with them. He got it on Amazon for under $200, last February. Go get it.
The reason I like this so much is because it’s telling you your pace. so if your comfortable pace is a 9 min mile and you want to go faster, then you make sure you move your little legs so that watch tells you your pace is faster. sometimes you may feel like you are running fast, but you are really moving like a turtle. and vice versa. this will tell you if you actually are moving fast. or not.
2. Run on a treadmill. You HAVE to go faster if you put the speed up. but you have to put the speed up. no questions asked. your legs must move. when you get comfortable, up the speed.
3. Be consistent. doing a faster run once every 3 weeks will get you NO WHERE. fast. do what works for you, but routinely incorporate it into your schedule. at the same time – you have to put in the miles. I don’t think you have to put in 40 or even 30 miles a week. put what you can put in has to be quality. if gaining speed is your goal.
4. Do fartleks and hills. WHO THE HECK CAME UP WITH THAT WORD!? Fartlek is basically interjecting fast spurts at whatever length of time you choose and whatever speed you choose into your run. Hills – make your legs strong and use different muscles. do them.
5. Gaining speed is NOT EASY. if it were easy, it wouldn’t be WORK. you would just BE fast already. it’s going to be tough. the workouts will be tough. don’t stop as soon as it gets hard. keep going. don’t stop at all unless you are hit by a car or run over by a stampede of elephants. neither of which should happen. This will help you gain mental strength as well – by keeping it going even when it’s hard. Also know that you will just have BAD run days when it really sucks. but that’s not a bad thing. let them go.
6. Pick up some weights a few times a week. weights = strong muscles = strong run. period.
This is what has worked for me. I have run through having 3 kids, when my pace got into the 9-10 minute mile range. That is SLOW for me. I never thought I would get my speed back. with PATIENCE , WORK, and GOALS, it happens.
And BELIEVE IN YOURSELF. if you think positive thoughts, positive things will happen. if you BELIEVE you are fast, can get faster, are strong and can get stronger – you will. that I know.
this post is seriously lacking in fun pictures to keep your attention. if you have made it this far – here’s my gift to you for sticking it out. much love.