The need for speed...

Like most runners, I keep a running log. In it I put down the weather, distance, pace, heart rate and a few notes about my run. This allows me to go back and look at different work out schedules I have used in the past to get ready for a race and see if any particular work outs seemed to be more beneficial than others. It also is a kind of running diary. After reading a few entries, I can remember just how I felt on that day and can compare it to how I am feeling in my current training program. It is an invaluable resource. If you aren’t keeping a log of some sort, you should.

When I went back to look over my training paces over the last year or so I noticed that there was a significant difference in my training pace. It had dropped by over 1 minute per mile. I know I can attribute some of that to my weight loss but that can’t be the only reason. Then I noticed that my pace per mile started to drop once I committed to doing a speed work session each week.

Like most runners, I hated doing repeats at a track because they were so boring. Some of my other excuses included it hurts; it leads to injury; it wears me out for my other runs…you name it, I used it. But, when I decided to use the Hansons-Brooks Moderate Consistent Marathon Training plan for my run in the 2009 Boston Marathon, I had no choice but to commit to one speed work session per week. Basically, if I wanted to run a good race at Boston, I would have to complete the speed work outs.

Now, a lot of runners just jump into speed sessions. This is ill advised. Just like you wouldn’t go out and run a full marathon without first doing some shorter runs, you can’t simply go out and do a set of 10 x 1 mile repeats without building up some base. I would recommend adding a speed session every other week until you get used to the effort and it becomes a part of your regular training regimen. The goal of a speed session is to run at a controlled hard effort and to spread your energy evenly over that distance. This should simulate an equally hard effort in a race. Finally, make sure that your speed work does not constitute more than 15% of your total weekly mileage.

When I started using the Hansons-Brooks training plan, I decided to first add a 5K run each week and ran them based on my best 5K pace which was a 7:39 per mile pace. Later in my training, I added mile repeats. I started slowly and built up to completing 6 repeats at marathon goal pace with ½ mile recovery between repeats. I am convinced that these sessions were the single most important reason why I was able to finally break 4 hours in a marathon. I can’t say that I enjoyed any of the speed sessions. But, they certainly enabled me to tolerate both the physical and mental discomforts while running Boston.

I highly recommend adding speed work to your regular training plans. But, remember to start slow. There are so many ways that you can add speed work to your training without having to go out a do mile repeats on a track. Try tempo intervals which are longer than ordinary intervals and are run a little slower than your 5K pace. Or you could try fartleks which is Swedish for ‘speed play’. To add fartleks to your run, simply run a few fast bursts between mail boxes, lampposts or trees when you feel like it, and as hard you like. There is no set number you need to complete.

I can attest to the fact that speed work does improve your running times. I have set PRs at 48 years old in the marathon (3:59:21), ½ marathon (1:48:52) and 5K (21:19). I think that you will find that with a little investment, you will see a big payoff.

Here are my training totals:
Jan. 10 – 10.00 miles (1:33:59, 9:18 pace)
Jan. 11 – 6.20 miles (55:25, 8:56 pace)
Jan. 12 – 3.10 miles (24:02, 7:45 pace) – 5K Speedwork
Jan. 13 – 6.00 miles (54:15, 9:02 pace)
Jan. 14 – 6.20 miles (54:14, 8:48 pace)
Jan. 16 – 11.00 miles (1:36:53, 8:48 pace)

Total Miles: 42.50 miles
2010 YTD Miles: 95.00 miles