One of the things that I dislike like is that my coach is always finding ways to sneak speed work into a regular old training run or long run. I usually do only one true speed workout per week. However, when I look at my training plan, I see it popping up in other days of the week. Yesterday’s long run was a perfect example.
Yesterday (mid-morning), I set out to do my first long run in about a month. My training schedule said to do 10 miles with miles 7-9 at 8:30 or better. So, this was not your average long run. Although my legs felt a little tired, I knew I had to just get ‘er done, so off I went on the East Bay Bike Path.
The weather could not be beat–I still can’t believe it’s January! It was 51 degrees when I started my run– a running skirt and compression socks kind of day. I ran along the beautiful East Bay Bike Path that runs from the East Side of Providence to Bristol, RI and has a water view for much of the way.
I’m not going to lie, my legs were not feeling super fresh at the beginning of the run. I started plugging along and made it to the half way point. On the way back, I realized that miles 7-9 should have started gone 6-7, 7-8, 8-9. I spaced out and ending up just running the last 3 miles at 8:30 or faster. I did 8:08, 8:25 and 8:16 to finish.
This workout is tough. It’s hard to pick up the pace when you’ve been running at a slower steady pace for the first 7 miles of the run! After completing the run, I can see the wisdom in this type of workout. It’s a great confidence builder–if you can push your body even when you are feeling tired, think what you can do on race day! I think it’s a great simulation of what you feel at the end of a longer race.
Do you sneak speed work into your workouts?
Great run! I agree- picking up the pace at the end of a long run is a huge confidence booster. I find myself adding in speed if I’m on the treadmill to help pass the time, otherwise I try to stick to about once/week.
Just found your blog through the ‘Run Like a Mother’ site – love reading about what other RI runners are up to! I’m planning on throwing some of this type of speedwork into my long runs during my marathon training in the next few months. Definitely good to know what it feels like to have to push yourself to go faster when you feel like you’d rather not be moving anymore at all!
Yay for another Rhody runner! 🙂 Any local races on the horizon? Being such a small state, I am sure we will run into each other at one of them! Good luck with the marathon training!
That sounds like a great run! And an awesome way to sneak in your workouts!!
Thanks Jocelyn! Sneaking in speed definitely works–less intimidating than a full on speed workout! 🙂
Nice way to include a tempo run on your long run days. I ran some fartleks for a couple miles of my long run this weekend to get some rust out of the legs. Before I was a runner I lived in Riverside about 100 yards from an entrance to the bike and would go for easy rides with my wife along the water. We miss the bike path even though we like where we live now better.
Thanks! It definitely gets the legs turning over a little faster. I love the EB bike path–I wish I lived closer!
Nice job – that’s awesome! I think sometimes it’s easier to just run faster when it’s not something you’re thinking about, not exactly planned (if that makes sense). My hubby and I ended up doing more of a tempo-ish run today without planning it. Just went with it.
I so agree Heather! Some of the fastest runs I have had weren’t planned to be that way! 😉