That's a lot months ago!
I occasionally do a little fast running here and there, but nothing structured, no exact timed intervals, certainly not even weekly do I really push myself. Progression runs, yes, I can technically say I do progression runs, but I typically start my first mile at a fairly easy pace. 10:00, 9:40, 9:13, and the last mile I will work 9:13 up to 8:34 pace. These runs do involve some pushing, but I am slacking by not starting more challenging.
When I was 10K training I would do four mile progression runs and start at a 9:20 pace and hold the pace for a mile and keep bumping up up to an 8:34 pace.That would wear me out.
Why did I stop? A big part of that was weight training. I found it was a challenge for me to use THAT much energy and weight train. I also hit my 10K goal and since speed work was causing a lot of soreness and icing I decided it may be a recipe for injury and I am 47 (days from 48 now) so I just decided easier pace was better for my big picture goal of running till I am 90.
Every so often I feel a hankering to go out and run fast. Since I have been doing the run streak
and running at least a mile every day, I have done a few fast ones and it always feels so good to get a nine minute mile in :) My fastest mile was an 8:58 and it's funny, seeing an 8 in front of anything makes me feel so bad @#s.
Yesterday I was feeling a little frustrated all day, it's hard getting older and accepting some of what comes along with it. I noticed some new wrinkles and my gray hair is getting very out of control. I am now almost completely gray/white all through out my head and it's hard to cover it. I called and got a hair appt. and had a pile of hair cut off and had it colored. It's nice to see NO gray today (I know it won't last) but it helped.
|Relief, no gray hairs today ")|
After I got my hair done I decided to go for a run and push. It was really humid, but I kept telling myself ..it's short, suck it up. I actually didn't feel nauseous right until the end :) It's amazing what pushing does for me, the ick just drains out of me, and I slept like a baby. That's why I love running so much.
I really wasn't sure I could still pull this off. I will confess I could not have maintained one mile at that pace, shoot...I couldn't even do a slow mile. I had to walk for about 5 minutes when I was done and then jogged one more mile home. In April I was able to maintain this pace for a 10K, so slacking at the speed work has really caused me to lose some stamina.
One thing I am curious about. How much faster above your average pace do you do speed work at?
Do you do speed work even if you aren't really training for anything? Thoughts on speed work in general?