Thursday, March 26, 2009

TIART: The Need for Speed

Ok so I made a reference to Top Gun - I am not going to hide it! I just got out of psychology class (yes I am a 5th year student in a freshman class - it is sooo easy!) and today we learned about subliminal messages so that is all I can think about now!

My Top Gun reference has to do with Take it and Run Thursday at Runners' Lounge and the topic for this week being tips to satisfy the need for speed!

I am a firm believer that all of us have some type speed inside of us. The key is to find a way to bring it out. Here are a few ways to make sure that you increase your speed and don't injury yourself.

First - Set a pace you want to run at, a pace that you know you can run at.
example - 5k pace of 8 minutes per mile
Then run a set of repeats at that pace.
example - 3x400m repeats at 2 minutes each for above pace

This will set a base for you as a runner - the key is to not do too much at one time. When I started track back in October we did 3x400m repeats on the first day. Each week we added one more repeat.

Another key thing to remember when running repeats for speed is that you should either increase the number of repeats or increase the speed at which they are run.
NEVER increase both because this puts too much strain on your body and muscles and actually is more detrimental.

I usually try to include my speed workouts from track (see Labels for Track workouts on the side bar). Before starting track I wasn't such a huge fan of speed workouts but over the past six months I have seen how much they have helped me to become a better runner! I encourage anyone to include them into their workouts because I am sure that you will see a difference in your running!!

Keep running!!


Nicole said...

Love the advice on speed!!
Thanks for sharing!

~Happy running~

tfh said...

Great points, esp. about how you set the pace and never increase speed & repeats at the same time.

Ms. V. said...

Great post. Just when I think I have gas, I have some speed at the end!!

No Longer Using said...

thanks fo rthe advice!!! i love top gun,.. but not as much as elliot! it's his favorite movie!!! (hehehe, you didn't hear it from me...)

X-Country2 said...

I always how to translate a desired pace to a speed workout. Great info.

Jocelyn said...

Awesome advice! I try to work on my speed once a week in this same fashion! It aint easy. Hopefully you don't have the woman I had for psychology. She was so weird!

Unknown said...

Good info. I hate intervals though on a track. I tend to measure out a section on a trial or country road to do them on.

Marcy said...

Good advice chica! :-)

Aron said...

great post and advice girl :) thank you!

i took a bunch of 100 level classes my last quarter of college since i was done with everything else, it was the best!

Marlene said...

Great to hear some tips from a speedster. :) Thanks!

Anonymous said...

this is a great post!!
and hi! Found you on TIART but also on lacey's blog :) and totally agreeeee, we have it in there somewhere!

I Run for Fun said...

Great advice! I've got to suck it up and do speed workouts.

Brian said...

Love the tips! Thanks, I am definitly getting back on the repeat train soon

Lauren @ mostly i run said...

Thanks for the tips! I think the times I've done track work in the past, I've run a bit too fast. No wonder I felt like I was going to die!