Run The Great Wide Somewhere

I want adventure in the great wide somewhere and running is how I'm finding the courage to explore this wonderful world.

Getting Faster Isn’t So Easy

Now that I’m done celebrating finishing four half marathons in four months, it’s time to refocus on getting faster.  I can squeak out a 5k in less than 30 minutes and I’ve done a 10k in under an hour in training but never in a race.  When I get any longer than that, I can’t seem to maintain my speed.

I was hoping to be able to finish the Gate River Run 15k in under 1:30 this weekend, and my short runs last week were at a good pace, under 10 minutes per miles.  So on Sunday, I decided to go for a longer run at a faster pace.  Yeah, that didn’t go so well.

Here’s what I did wrong:

  • With the time change (and Eli slept badly) we all slept late, around 9am, then between getting dressed, breakfast, going to buy groceries and putting them away, I didn’t get out the door to run until noon.  It was a really sunny day, so although the temps were in the 70’s, in the sun it was pretty hot.  I should have gone out sooner!
  • I didn’t really have a plan.  I figured, 3 miles, 6 miles, 9 miles.  I took Honey Stingers but I didn’t take any water.  I headed out from my house instead of going to the park I usually do my long runs at.
  • I went out too fast.  I really should have kept the first two miles above 10 minute miles or even a little slower.
  • With my last two runs at a sub 10 minute mile pace, doing another speed work based run was not really recommended.

Here’s what I accomplished:

Mile 3 is when I made it to a water fountain and walked a bit to catch my breath.  The run home was difficult and I wanted to stop and walk, but I sucked it up and kept running.   I wanted to do at least six so I’d feel prepared for Gate but I did do what I set out to do which was to find out if I could maintain a sub ten minute mile pace for a longer run.

And the answer was:

Here’s what I’m going to do for Gate:

  • Program my Garmin for 5 minute run/ 1 minute walk intervals. I may skip some walk intervals but having them preset will give me the chance to recover if I need it.
  • Do the first 5k no faster than a 10 minute mile pace.
  • Do the second 5k no faster than 9:45 minute mile pace.
  • Do the last 5k as fast as I want.
  • Let go of the need to finish under 1:30.  My new goal is to finish under 1:45.  My time from last year is 1:50 (but I was sick).
  • I’m in the 4th of 5 seeded corrals and I still want to start in the seeded corrals, but I’ll start in the very back.

And after Gate I’m going to:

  • Lose 40 pounds.  No really.  Stop laughing!
  • Do speed work at least once a week that makes me want to puke.
  • Add serious strength training.
  • Start placing in my age group locally.
  • Finish the WDW 10k in January 2015 in the top 5% of my age group.

Time to get focused on my speed goals.  I’m going to spend some time researching specific speed and strength workouts and will share my plans once I get them all ironed out.

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14 Comments

  1. Sounds like you have a great plan for your race – best of luck! :0)

    I did some speedwork on Monday with the treadmill at a slight incline. Hoooooly moly, it made me want to puke.

    I’ll be at the WDW marathon weekend as well. Maybe I’ll see you there!

  2. Haha Twinkie! I should have just come to your blog to see what I was supposed to do today. I worked on speed today too, which was pathetic and nowhere near my speed just 8 months ago before my injury. My lungs were on fire, but that let me know I was doing something right. LOL. I’m gonna lose 40 pounds with you, K? What else? Oh yeah, that god-awful strength training. That too! If you do it, then I’ll do it…so you gotta do it. That’s how it works! ;)

    • Sounds like a plan. Although I did strength training on Monday and seriously overdid it (look for the painful details tomorrow!) so I haven’t been able to run (or barely walk!) since then. My race this weekend will be interesting! But yes, let’s both lose 40lbs AND do strength training 2x a week and run sub 9 minute miles, ok?!?! Let’s do it! :)

    • We GOT this! ;) BTW, the last time I did strength training, I overdid it and pulled something in my neck/back/shoulders…TWINKIE!

    • Strength training is tricky I think! We have trainers at work, so maybe I’ll see if they can help me with a plan that’s not quite as intense as my poorly designed one!

  3. Excellent goals there. I’m with you on the losing 40+ mark. Time to kick this plateau to the curb and kick some ass!

  4. You’re doing great girl! I reached my PR in both 5k and 10K so now i’m done..haha. I know that’s not how iit works but I just don’t have the desire to work harder.lol. You are inspiring me though!

  5. Great goals – go get ‘em!!

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