Good things in life come to those who work, and work hard. We know you have it in you, or you wouldn't show up at 5am to run. You would stay in bed and dream of unicorns, jellybeans, puppies, and butterflies. But you - you're tough. You're not lazy. You work, and you work hard. You're ready to run hills, tempos, repeats, and fartleks. Unicorns don't do that (I don't think), but you can, and you do.
Speed work is a challenge, both mentally and physically. Even if you have been running 20-25 miles per week of base mileage for some time now, speed work is a step up in the running game. You're pushing your body harder in order to gain strength, speed, and endurance.
Last week, we ran a fartlek of 2:00 hard/2:00 easy with a warm-up and cool down of 5 minutes each. The hard segment is designed to be hard, but don't take the easy segment too "easy". If you're running 6:30 pace for your "hard" segments, don't let your body run 11:00 pace for your easy segments. Maybe try 6:30/8:00-8:30. You want to allow your body to recover, but you need to keep your heart rate elevated to reap the benefits of the workout. If you are just beginning speed work and you need to take one of your easy segments a bit easier than normal in order to go hard on your hard segments, that is certainly understandable. Just don't make it a habit. You want to be able to distinguish between the hard and easy segments and push yourself to reap the benefits of each workout.
We know the workouts are hard, and we know they will hurt. That's why we formed the group - to provide you with a support system of other runners who have the same goals as you - to be faster and stronger. It's ok if you struggle through a workout. Not every day is perfect in running or in life and that is ok. Learn from the bad workouts, and learn from the good. As you progress as a runner, you will learn what works for you and what doesn't. Remember these things and apply them to each workout you do.
You can do this. We have faith in you and we are here for you if you have questions or concerns. We want to help you reach your goals, but we can only do so much. The rest is up to you. See you in the morning, sunshine. ☮
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!