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Thursday, February 21, 2013

Thursday Training: Speedy

After my race on Saturday, one of my friends started calling me Mrs. SWIFTwick.  To be completely honest, these new PR's are surprising me more than anyone.  I often get asked how I run so fast and usually I'll reply with something like, "so it'll be over quicker" or "because I like to eat", but that's really only half of the truth.  

I attribute most of it to my training on the treadmill.  Since I get up before the crack of dawn (or before E gets up), I hit the gym for some time on the treadmill.  I really have a love/hate relationship with the machine, but I truly believe it's helped me with my speed. 
I've tried speed workouts that I've found online, but I get dizzy looking at them on my phone while I'm running or I forget what I'm doing.  

An average run on the treadmill for me is 4 miles on a zero incline.  I start out slower and get faster as the run goes on.  I used to really burn out at the end of my runs, but this training has really helped me to keep going at a normal pace and to not give up.  Here's my normal routine....

0 - 0.5 mile:  7.0 mph
0.5 - 1 mile:  7.1 mph
1 - 1.5 miles:  7.2mph
1.5 - 2 miles:  7.3 mph
2 - 2.5 miles:  7.4 mph
2.5 - 3 miles:  7.5 mph
3.0 - 3.1 miles: 7.1 mph
3.1 - 3.2 miles:  7.2 mph
3.2 - 3.3 miles: 7.3 mph
3.3 - 3.4 miles: 7.4 mph
3.4 - 3.5 miles: 7.5 mph
3.5 - 3.6 miles: 7.6 mph
3.6 - 3.7 miles: 7.7 mph
3.7 - 3.8 miles: 7.8 mph
3.8 - 3.9 miles: 7.9 mph
3.9 - 4.0 miles: 8.0 mph

This will normally take me about 31-33 minutes to complete.  It's great speed work for me and I can really tell a difference.

Like I said, I keep it at a zero incline because I just don't like the incline.  I'll save that kind of running for the road.    

What do you use for speed work?   

8 comments:

Martha said...

That's a really great idea. I am terrible at pacing myself, and using my phone to keep track on my runs is way too confusing.

But, dang, Mrs. SWIFTwick-you run so much faster than me! Good job!

KRISTIN said...

Wow girl. I am so impressed!

Laura B @ Walking in Memphis in High Heels said...

Awesome job Mrs. Swiftwick! = ) Did you find out if you can come Saturday? I can't wait to meet everyone (even though I've already "seen" you for a minute lol.)

meghan said...

Yeahhh. I can definitely see why that speed work would help you get faster! They always say that if you want to run fast you've got to run fast! About running at 0 incline I've actually heard running at 1 not only simulates road conditions (which I know you said isn't important to you) but that it actually reduces likelihood of injury. I'll have to look into it more; maybe I just made that up.

Awesome job speedy!

Elle Noel said...

Dayum! All that 7.0 plus makes me tired, but you're right. Huffing it on the treadmill is a sure way to increase on the road. You are so fast! I think I'll try this routine stat as soon as I'm done with the half business! Happy Thursday Swifty!

Kelly said...

I'm so impressed! I'm actually planning on doing intervals on the treadmill after work tonight. I think they help alot with speed and it makes the run go by sooo much quicker!

Michelle (michabella) said...

WOAH! My fastest is 6.0 miles! I'll have to work up to this but I definitely am wanting to increase my speed! :)

Carolyn said...

That's awesome! But if I turned the treadmill to 7, I think I'd pass out. HAHA