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

[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.