Speedwork Works

Backstory: Over the previous year (exactly one year ago, or just a little longer), my running focus changed, from going fast, to going far.  After 3 years of running and focusing on improvement, a year ago, I wanted to try something different for awhile. A year ago, I got down to 46:20 for the 10k, 1:39 for the half, and 3:43 for the marathon.  No land speed records there, but those numbers felt good for this middle aged guy in his 40s.  In changing running strategies, instead of pursuing speed, I wanted to pursue distance (ultra marathons) and a string of multiple marathon events for awhile.

That training culuminated in a couple of 50ks and an 8-hour race last summer, then a 24 hour race last fall, then a string of marathons in the late fall and early winter, and back to back marathons in January.  In training for all of that, I think I successfully flopped my conditioning from fast to far.  I lost the speed and gained stamina.  For me, I found I couldn't really do both, speed AND distance.  It was a paradigm shift on how to train for each one.  Yes, there are similarities, but there are vast differences too. My strategy worked. And I admit, I had a lot of fun doing it.

Fast forward to the previous 6 weeks.  I'm nearing the end of the ultra/marathon streak, and my focus is changing back to speed and quality, and not quantity. I started doing speedwork again, something I really haven't done for the previous year.  I'm talking tempo runs, and intervals of 600m, 800m, 1600m.  And I admit, the intervals intimidate me.  It's a hard workout.  But, I've found that when I'm done, I feel really good and proud of being able to do it.  And, running fast sure is fun!

Here's a chart breaking down my running pace over the last 6 weeks. Basically, I'm back to where I was a year ago, speed wise. I haven't done any shorter distance races to back that up yet, but the paces the last week are nearly identical to where I was a year ago. I've come full circle, I hope. 



Anyhow, just wanted to share my story and to say that speedwork works!  The tempos and intervals have re-energized my running and I'm running fast (for me) again. So for those of you who are wondering how to get faster, try some speedwork.  Do some Googling on the subject.  Try an interval or two.  Speedwork is hard, but is also very rewarding!  Speedwork also brings with it an increased risk for injury, but if done right, speedwork will definitely improve your running!