I was going to register for a 15k trail run (the Xterra Mission Gorge Trail Run) on Sunday, February 3rd. But then when I looked at last year’s race results, I saw that people were running at paces of: 6:18, 6:31, 6:46, 7:00. And that’s in the top 10.
Now, I can run a 15k no problem. But if I was going to enter this race, I wanted to place in the top 10 or top 20 out of a field of 350+ runners. But I’m not there yet.
I can run 10 miles, no problem, at a steady pace of ~11:20/mi and still have energy. But I’m winded after a 2 mile run at a pace of ~7:00/mi. Which means I need to incorporate some speedwork into my weekly training.
Here’s my goal for the type of workouts that I want to do. Right now, my training is all about “time on feet” as I prep for an ultramarathon in April, but I also need to get faster on those shorter runs. So here are my workout plans:
The goal here is to do 5 (or more) half-mile repeats. Run hard and recover with a few minutes of light jogging. Based on today’s run though, I could probably do mile-long repeats. We’ll see.
Since I do most of my running out on trails, it’ll be easy for me to pick a few hills or long stretches for this. The goal is to do a light jog to warm up, then go hard for 30 seconds. Easy for 30, then hard for 60. Easy for 30, then hard for 90 seconds and then again, easy for 30. That’s one set. The goal is to do 5 (or more) sets or a total of 6 miles.
Today’s Short, But Speedy Run…
I decided to head out for a quick run in between conference calls today. Just a short 2-miler since I need to hit 8-10 miles total for today. Here’s how I did…
Mile #1: 7:09
Mile #2: 6:54
Total Time = 14:06
I can’t keep that 7:00/mi pace for more than 2 miles. Heck, after a mile it starts to get pretty difficult, not to mention the hills.
I can keep that pace for about a mile, then jog it out and hit another mile. So maybe mile-long repeats are in order. I feel like I’m starting all over again. And though speedwork might be hard, I’m looking forward to seeing the improvement!