Speed work

[ksmith]

Questions to runners who have added speed work to your workouts–how much do you do and how often? Do you run yourself to Chariots of Fire-level exhaustion? Do you mix it in with regular workouts, or do you do special speed work sessions?

I ask because I’m wondering if I do enough, or if it matters what I do as long as I do it. My typical workout is:

10 min warm-up
10 min jogging
5 minutes of 30 seconds run/30 seconds sprint (for me, a sprint is 6-7 mph, 8.5 – 10 minute mile pace)

After this, I alternate 4 minutes speedwalking/1 minute sprinting for about half an hour.

I mix running and walking in deference to my knees, which have been problematic in the past. Even so, I can feel the difference since I added the sprints to my workout. I’ve lost weight that just wasn’t budging before, my legs are getting nice and hard, and my endurance has definitely improved. But I’m kinda making things up as I go along, and I’m curious as to what other folks do.

Mirrored from Kristine Smith.

Comments

[daveamongus.livejournal.com]

I've just started running again (and hopefully I'll have lost some weight by the time we see you again in January), but I'm noticing that I do need to run faster when I'm doing intervals like that. Too slow and I actually get worn out faster, and seem to be hurting more in ankles and knees. Something about going for an unnaturally short stride, or something.

Right now I'm doing the Couch-to-5k thing (with the handy iPhone app that measures the intervals for me and beeps me in my earbuds), and I plan to do the whole cycle twice before I run a 5k in May, the second time around making sure I pick up the pace on the running intervals, so I can shoot for 8-10 minute mile time overall.

[kristine-smith.livejournal.com]

You know, I do notice that a faster jog/run feels better than a slow jog (4.5 mph). Less jarring or something, although I'm not sure how that works. Given my knees and my ultra-high arches, I'm constantly reevaluating to make sure I don't hurt myself. I changed from ASICS Gel Nimbus to Gel Kinetics over the summer--Kinetics are a stiffer, less mushy shoe. For me, it provides better support.

I usually crank out 4-4.3 miles over the course of an hour workout. I use a treadmill, which I'm sure is different than road running. But it lets me track calories burned and heart rate, which is nice.

My goal is a sub-30 minute 5k. I may sign up for some local races in the spring/summer, depending how the legs hold up.

[technomage.livejournal.com]

Your plan is sound, especially considering the knee issues, but it's too regular. I recommend a once every-2-weeks distance sprint or endurance run. Your body will anticipate patterns over time. Shocking it every few weeks will cause muscle growth and really change up your cardio balance. My cross country coach in high school would run us around the block about once a month. Of course the block was 17 miles. :) Food to hear my favorite author is staying in shape!

[kristine-smith.livejournal.com]

Food is the main reason Author needs to get in shape. Heh. That and the lovely feeling of going up several flights of stairs and not getting winded.

I was concerned about pattern anticipation. I think that's one reason the sprints are working--they're only 4 months old, and I have kept increasing the number/ramping up over that time. Starting to feel it in my knees, unfortunately. I've had runner's knee before, and that's what it's feeling like, dammit.

17 miles. I can't yet manage that in a week.

[trolleypup.livejournal.com]

Not a runner[1] but my understanding is that it is good to push hard as long as you can from time to time...to mix things up as others have said. Certainly it has taken me periods of busting ass to the point of exhausted endurance to get the point of being able to do heavy treadwork for 8 hours[2].

[1] On moderate trails, I can manage 20-25 miles at 4mph and still be more-or-less enjoying it, but if I kick it up to 6mph for 1.5 miles my hips and knees rebel and then I have a painful 3mph for the rest of the hike. I do wish that I could speed through the inevitable boring flat bits.

[2] 1000 feet of dragging macleod hoe[3] loads of soil and debris from the filled in backslope of the trail off the edge[4][5]

[3] hoe handle, roughly one foot square plate of steel on the end, coarse rake on one side, blade on the other. Picture (http://www.forestry-suppliers.com/product_pages/View_Catalog_Page.asp?mi=4331)

[4] Swing macleod into backslope, drag dirt across trail, repeat, sweep once to even it out, move one foot down the trail, do 1000 reps.[6]

[5] Gratuitous footnote.

[6] Yes, I know I'm insane...I took off sick from work to do this.[7]

[7] I will note however that Tassajara graciously allowed us to bathe and soak in their hot plunges despite it being closed Practice Period.

[kristine-smith.livejournal.com]

20-25 miles.

::whoa::

You've mentioned knee pain with speed before--have you tried a foot doctor? I only bring it up because orthotics made it possible for me to run in the first place. High arches, me, and none of the brands of shoes supposedly made for high arches offered enough support. If I don't get the support, things tear. Tendons and such.

But I'm saying that if it's the insides of your knees that are hurting--and possible the insides of your calves, if it's bad--it might be a shoe issue. If it's an old injury/not the issue, apologies for assuming.

[trolleypup.livejournal.com]

Old injury...both knees overuse type of stuff. I've adapted my walking stride so that I never actually straighten my knees when walking long distances...not as energy efficient, but reduces the impact. Different shoes or boots don't make much difference...all that matters is the level of abuse. No need for apologies...it is something worth considering.

20-25, I have to remember that my trailwork doesn't do much for endurance and elevation fitness, carrying a heavy pack and tools several miles in to do trailwork =/= a 25 mile 5000 vertical foot dayhike! or a 15-20 mile backpack at over 9000' elevation.

The distance stuff is mostly picking a pace my lungs and legs will support and doing it continuously rather than pushing harder and having to take breaks.