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?