which I discovered takes me about 25 - 26 seconds
|time :25.8||distance 0.06||avg. pace 7:00|
I don't think it needs to be a perfect science, but I had to figure it out to make sure I was in the ballpark.
Here's the link to a good short article if you want to take a look. Most sources seem to recommend you do strides at the conclusion of a run, but I am doing them randomly through out my run. If you know any reason why I shouldn't fill me in!
I didn't decide to add strides into my routine because I am worried about my time for my first marathon. I just want to wake up those fast twitch muscles, and work on making my overall running stronger, which, of course, I hope will help me to cross the line on marathon day.
I did random strides for my Thursday night run. You can see on my pace chart I managed about six good attempts at really upping the speed. I don't feel I held the first few for as long as I should, so maybe next week, I will try to actually use my Garmin, or count in my head, and be sure to click off closer to 30 seconds each time, but I have plenty of weeks to try to master this a little more. It did help me to improve my average pace a little, and I felt really good when I hit the four mile mark.
My splits looked a little speedier than anything I've seen in awhile
In fact, I was feeling so spunky after my work out, I walked a few minutes and decided to run an all out mile. I do this every now and again to see how I do. It does engage different muscles than easy paced running, and the strides had me feeling pretty good...and I ran a PB best for me, 8:36:33
My best mile during a race is 8:40 (a 5K). I can not sustain that kind of pace for any significant length of time. Trust me, I marvel at you all that have done for a marathon, or a half, or you crazy people that can run sub 45 10k's - when I run that fast, all I can think is, "How the heck do they do it?!"
I am just working off a novice marathon training plan, but I do have a short threshold run on the calendar each week, and my stride work out is what I will probably do to fulfill the faster pace work, and leave the more formal interval and progression runs out of the mix. Last winter I did a lot of speed work, and I did get faster, but I was also hurting a lot more, so this may be the perfect answer for me as I up the mileage in the weeks to come.
The best part of this workout, my legs only feel slightly tired the next day, not sore, achy, or in need of ice.
Have you done your strides recently?
Do you ever go out and run a mile as hard as you can?
Go ahead and try it out and let me know what you think!