If you didn't already know, TFC417 is officially one year old, and what a fun year it has been.
One of our first posts on our Facebook page discussed the benefits of speed work. Many of you were skeptical of this, but we wonder if you've changed your mind after a year? You must have - you keep coming back. Or maybe you just really like the coaches...
Did you notice how the workouts evolved over the course of a year? When you were just a baby speed demon we started you with simple 2 to 1 fartleks. As you progressed we started adding hills, adding tempos, upping the distance, and stepping up the speed. Did you notice a difference in your every day runs? If you say no, we know you're lying because you spent a year texting us photos of your Garmin (we love that by the way). We both know it's working.
Now, did you notice a difference in how you felt while racing? Did you start hitting splits you didn't think you could? Did you cross the finish line 15 minutes faster than your last race? Many of you did! Even if it was 3-4 minutes faster, that's still a huge improvement and there's something to be said for the work you're putting in.
So - where do you go from here? You've been doing speedwork for a year now, and maybe you wonder if you'll start to plateau or if you've done all you can. You may plateau - it happens to everyone, but it's fixable. Have you done all you can? More than likely, no.
As you get faster and stronger, your workouts can't stay the same. If you were still doing the same workout we did on April 1, 2015, your body wouldn't really reap any benefit (other than getting some exercise). This is the same way your body plateaus on weight-loss and fitness gain if you consistently do the exact same run/workout routine every single day.
So, if you're knocking your goals out the park, it's time to re-think your paces. If running 1600m repeats at 8:00m pace is a walk in the park, step it up. Start dropping the pace. Not only will this help you get faster, you won't get bored.
The same goes for your long runs. If you want to PR, you have to push the pace. How do you expect your body to run 8:30 pace on race day if you train at 9:30-10:00 pace the rest of the time? It won't know how to do what you're asking. So, if you want to hit that goal, start working toward race pace. That's not to say we don't need an easy day every now and then, but you can't make every day easy and expect to see results.
As we move into our second year, we strive to ensure you're successful at nailing PRs and dropping the hammer on race day. We want to help you succeed, but we can't do it for you.
As you embark on your spring and summer training and racing, keep this quote in mind -
"What you get by achieving your goals is not as important as what you become by achieving your goals." - Thoreau
If you are interested in joining us, shoot us an email at firstname.lastname@example.org. We'd love to chat :) See you Tuesday morning!
Who Picks the Topics?
Each week, we notice different things. We try to incorporate the questions we are receiving or the training issues we are noticing into our post(s) for the week. If there is something you'd like us to cover, let us know!