I had a reason for making this face for my selfie but now I can’t remember. I am guessing it is a picture of me being shocked that I just did 12 x .5 mile repeats really really early yesterday morning and that I didn’t push the snooze button a million times before getting up.
This was the workout for the day! 12 miles total. 3:02 average for the 12 800’s. Progress.
Time for some tips for speedwork. Add to my tips in the comments por favor!
1. Take out the word CAN’T leading up to your speedwork session and during your workout. I am a big believer in self-fullyling prophesies and the more you tell yourself you can’t possible do it, the more likely you are to not be able to do them. Pay attention to your thoughts and remove the negative ones. Don’t set yourself up to fail.
2. Stay in the interval. I tell you this one a lot because it is my favorite. Don’t you dare think about how many more that you have to do… just do one at a time and before you know it, you will be done.
3. Listen to some angry music. Okay, this one just might be for me.
4. Stop with the stalling. This is one that my good friend Rachelle (umm… she has a pr of 1:17 for the 1/2 marathon) taught me. Stop putting it off and just go and do it. Don’t take a longer recovery (i.e. 10 drinks/bathroom/tie your shoe 40 times/talk to everyone around you/call your mom) than you need. Don’t spend a bunch of time talking and stalling. Don’t keep coming up with reasons to push your workout back or things that you need to do before your next interval, just get out there and do it without taking forever to think about it.
5. Don’t worry about your warm-up/cool-down/recovery paces. You are out there to do the speed work. In order to hit your speed work goal times then feel free to take your warm-up etc nice and easy. I would much rather hit my goal paces for those 800 m’s and take my recoveries at a true recovery pace (yesterday I did them at 6.0 mph) than do my warm-up etc at a faster pace and get too tired from that and not hit my goal interval times.
6. Do some pre-workout drills (from my MY COACH) to help your body get warmed up and ready to run fast!
7. Eat some carbs and protein within 30-60 minutes of finishing your workout. Do what you can to help your body recover fast from working so hard by giving it what it needs to repair itself. None of this… ‘but I got too busy to eat something after my speedwork’ stuff. Too bad. Eat anyway.
8. Wear shoes and clothing that make you feel fast. I have a hard time running fast in anything but a tank top and shorts (I will if I have to but I just feel faster in shorts) when I am doing speedwork. Wear shoes that you know are going to help you be a speeding bullet. Purple just makes me feel fast.
9. Go into your speedwork knowing that it is going to be hard and it is going to be WORK… BUT save your racing legs for race day. Hold back a tiny bit and don’t push yourself to your max. Save that for your race. Just give 85-90%…not 110%.
10. Goals. Goals. Goals. Goals. Think about them a lot during your speedwork. Realize that the workout that you are doing is going to make it so that you can get those goals that you have set for race day. Hurting (from speedwork… not from an injury) on the track/road/treadmill during your hard workouts is going to make race day hurt a little less:)
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After my speedwork Brooke kept saying, ‘you can’t catch me’ as she was running through the mall. She was 100% right. I couldn’t keep up.
An entire avocado a day on your turkey burger salad keeps the doctor away and a smile on your face.
How Brooke attacked the Valentine chocolate bear that my mom gave her—> she went for the eyes, nose, hands, legs and ears first and left the rest for me.
Happy birthday to the world’s best Dadio. I hope you have the best day ever Dad!!!
(From when Brooke first met my dad)
Feel free to check out my latest Women’s Running article about running form HERE!
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What are your tips for conquering speedwork?
What shoes/running clothes do you feel fastest in?
What aspects of your running form are you working on?
If you could eat any meal in the entire world right this second… what would it be?
-I just want an entire bbq chicken deep dish pizza right this second from some famous pizza place. Is that too much to ask?
80 comments
Flower
For speedwork, just do it. That’s all you can do.
I love the Brooks PureFlow shoes, I swear by them.
I am always working on my running form ;)
And if I could eat any meal, it would be pepperoni pizza, for breakfast, because….PIZZA!
Jennifer
I like to have all of my splits broken into 100’s and written out. Hitting each 100 feels doable. It also helps to breakup the speed work into small goals.
I love my Saucony kinvaras on the track.
I need to stop arching my back.
One new: French toast!!!
Michele @ paleorunningmomma
That workout sounds insane to me! I think speedwork is completely mental in that you just decide to do it and it happens. If I’m not 100% into it I wind up going easier than planned.
Kristina @ Blog About Running
Does that really happen?! Where people get too busy to eat after speedwork? Because as soon as I’ve cooled down and stretched I’m looking for a well earned meal! :)
Listen to angry music is the best tip… or any music that you have a strong emotional connection to! Sometimes I listen to the same song on repeat!
Kaella On The Run
My purple shoes always make me feel faster too! As for speed work I focus on what hitting the paces will mean for race day and beyond. I focus on my goal.
I would eat bbq chicken with corn on the cob!!
Sarah @ KS Runner
I 100% agree with stay in the interval. There’s no sense in dreading the next five when you’re running. They’ll come as they will. I break up marathons the same way. There’s no sense in worrying about mile 20 when I’m at mile 13.
Honestly, as long as it’s an outfit I love, it can be anything. I have some tights and long sleeve tops that I feel cute in, and while that may sound dumb, it works for me to get out the door!
I need to work on keeping form at the end of a long run. That’s where my form goes to heck!
Erica { EricaDHouse.com }
Ahh that photo of Brooke with your Dad is amazing!
Rachel Runs Music City
For speedwork, I just have to convince myself to just do it. I’ve tried all the tricks mentally, and I just have to admit to myself that I just have to do it!
I like doing speedwork in my Mizuno Hitogami’s because they are much lighter than my Brooks Ghost 7. However, I’m never really fast :)
I am trying really hard to strength my core. I feel like when I get tired, I collapse into my body and I don’t want that to happen!
I would eat a breakfast sandwich right now! Actually, I’m just going to do that :)
Laura @ This Runner's Recipes
I use visualization and mantras a lot during speedwork. I repeat in my head, “you can do anything for (x) minutes” and visualize myself in the race I’m training for. I also wear my favorite running clothes on those days, lots of bright pink!
I’m trying to work on a lighter and quicker footstrike/cadence.
It’s Fat Tuesday, so if I could eat any meal from anywhere it would be a big burger from my favorite burger place in St Louis!
Sally @ sweat out the small stuff
Pizza. I always want pizza.
I am thinking of getting my running form analyzed by a professional and hope we can figure why I keep getting injured. Well shoulder is not running related but….
I think iT is weak hips and core and old lady tendons that can’t handle being taxed. :(
Amanda @ Slimplify Life
Right now I am trying to work on my mid-foot strike! My forefront strike was getting extreme and starting to hurt my calves on 15+ mile runs!
If I could eat anything right now it would be a large Dominos pizza all to myself that resulted in negative calories. Dreaming big over here ;)
Karien @ Running the Race
Great tips, thanks Janae! Love No. 2.
Annette
During speedwork I try to think about WHY I’m doing this- to make me better on race day. And speedwork does pay off…especially at the end of a race.
Hayley@healthyregards
These are good ones! When I have many intervals I try to group them into sets, like 16×200 I would do sets of 4! Awesome job on this workout!
Elise @ Expeditions of Elise
I am definitely guilty of stalling while doing speedwork. Sometimes I’ll do my recovery jog and then walk around a bit before getting into the next interval. Bad habit!
Tess
I don’t do bbq but I would give good money for a burger right now. I’ve been craving and craving it and the store had no gluten free buns. So I had a sweet potato and scrambled eggs. But I really wanted the burger.
Livi @ Eat, Pray, Work It Out
Staying in the interval is so important for me!! If I get caught up in how many I still have to do… my steam starts to die off.
Kimberly @ Keeping Up With Kimberly
This was the perfect blog post for me today. I have a speed workout planned and after looking back on the last two weeks, I realized that I haven’t been pushing myself at all. Time to gear up and get it done!
I have a sports bra that transitions from yellow, orange, red and my friend has the same one. We wear those on race day because we are “on fire” and “super fast!”
Bridget
Angry music helps me as well!
Chrissy @ Pink Polish and Running Shoes
Stay in the interval. I love that tip! It’s so much more discouraging to think about how many intervals you have left. If you focus on the one at hand you are way more likely to have a great workout.
Linda @ TheFitty
Thank you for the tips! I especially like the one where you know it’s going to be hard, its going to be work, and just accepting that and doing the best that you can.
Heather @Shoes Run 50
Angry music is essential for speed work. And I agree that I feel fastest in shorts. Or maybe I just associate winter running/tights with base building and easy running. Either way, can it please be shorts weather soon?! I’m so over the snow.
meredith @ The Cookie ChRUNicles
Totally agree with your friend – don’t procrastinate, just do it! If I could eat anything right now, I think it would be chocolate fudge cake. It’s only about 9 am but I think you can eat cake any time of the day.
Denise @ An Academic Athlete
I feel like I enjoy speedwork much more than other workouts–I think that carries over from the fact that I was a track runner in high school, not a cross country runner, so I just feel like I’m actually good at running short sprints quickly.
Since it’s still so cold here, I could go for a warm comfort meal–like chicken and noodles with mashed potatoes and some yummy vegetable. Maybe that’s the midwest in me coming out. :)
Robyn @ Robyn's Living Life
I have been craving anything sweet lately…! This marathon hunger is no joke!
We got our first snow of the year in central Virginia last night…looks like no running outside for a few days. I may take advantage of my drop back week and heal my muscles on the elliptical:)
I am not quite to doing a lot of speedwork yet– I just want to finish the marathon!
Katie @ Peace Love & Oats
I really need to work on taking the word “can’t” out of my brain!!! I need to keep using your saying “I can do hard things!”
Aubrey
I love angry music when I run. I’ve just started running again after a year break so i’m not really doing speed work. Right now I’m just trying to run consistently enough to make a difference. I have to run on a treadmill (upstate NY haha.. too much cold and snow outside right now) but I have been increasing my speed every 15 days (Jan 1 at 5.2mph and today I’m running at 5.6mph). In high school I was able to run my faste mile time in 7:29. I really want to get back to that; right now my mile time is at 10:45… I’ve got a ways to go but your blog helps to keep me motivated! So thank you! :]
Sam @ Grapefruit & Granola
My meal would probably be spaghetti. It’s a comfort food to me… I love it!
Brynn
A HUGE wet burrito. And no, I am not pregnant. Ha!
Marissa @ Run Riss Run
I love working with people for speed work, it keeps me accountable and it makes me get out of bed!
Currently, I am working on no running form since I’m injured. But, I am hoping to work with a PT soon and hopefully fix my form (pounding my heels) so that I don’t injure myself.
Any meal in the entire world right now would be Pad Thai and pineapple fried rice :)
Lisa @ Running Out Of Wine
I am in PT right now and working on keeping my hips stable and not overstriding! I’ve been doing alot of hip strengthening and drills for landing on my mid-foot! I definitely prefer to do speed work in shorts and a tank top. I can’t wait to be able to run outside in those kinds of clothes again- who can possible feel fast in multiple layers of running clothes?
Megan @ Skinny Fitalicious
Wow that is a crazy workout. No wonder you couldn’t keep up with Brooke. Right now I’m dying for coconut pancakes and eggs.
mary @ minutes per mile
i have a pair of brooks mach 16s that i wear on the track. they are super cute, spikeless, and make me feel so fast! you should tell your reps to send you a pair :)
Asmika @ EsquireOnTheRun
JUST what I needed to inspire me for my speedwork tomorrow. Thanks!
I don’t have any other tips yet other than, just buck up and do it!
Carson
I feel fastest in shorts and I tank. I wish I was one of those people that could run in just a sports bra and shorts, because I probably would feel like Superwoman like that. Fortunately for those around me, I keep it covered.
If I could eat any meal, it would probably be bacon and biscuits with white gravy. And a huge cup of coffee. Always coffee.
Jen@milesandblessings
Sometimes I bribe myself to get going and I always end up finishing. Like if I am doing 4 mile repeats I will tell myself just do 2 and see how you feel, then 3 and then of course I will finish.
Did you do this one on the treadmill? DO you find it easier or harder to do it on the treadmill?
Nicole@thegirlwhoraneverywhere
12 800s….wow! That is quite impressive! I think the most I’ve ever done is 8 300s and 12 400s (not the same day!!!) great great job!!!!! :)
Chelsea @ runner's table
I think that going extremely slow during recovery breaks helps a lot with speedwork. It also helps me to remember that it will be over soon.
I’ve been working on my form on hills lately. I recently returned to SLC after two years living in the flattest city ever, and I have to keep reminding myself not to hunch over too much when I get tired after going uphill for awhile, and not to lean back when I’m going fast downhill.
Pizza sounds good, but it’s a little early, so I guess pancakes would be my ideal meal right now!
jen
Its Fat Tuesday!! Go eat a Paczki! Perfect after workout recovery. lol…
Emily @ Sweet Summer Smiles
I have Brooks PureFlow and they are so light and comfy. I always feel like I run faster in them and they are cute too:) If I could eat anything right now, it would be a big fluffy plate of stuffed french toast and pancakes!
Ashlee
Thanks for the tips!!! I’m about to get out and do my first speed work EVER! Perfect post today.
Suzy
I can’t believe you can do 12 repeats of 800’s at that pace! You RULE. Crown you queen of speed work. Holy cats.
Ashley @ Saving Money in your Twenties
Ooooh that picture of your dad and brooke is precious! Hmmm I think I feel fastest in running capris and a tank! I can’t wait until it’s warm enough for that… :)
Megan D
Whoa Whoa Whoa Whoa. Let’s take a minute here and focus again on how you did 12 x 800 at 3min. Holy fetch. The day I can do a 12 mile mid week speed work out is the day pigs fly. I am not worthy.
Erin @ Her Heartland Soul
I love that picture of your dad meeting Brooke! Happy Birthday to your dad! My dad is my hero. <3
Kelly in Canada
I’m with you on the shorts and tanks…I definitely feel speedy when I wear less! I can’t wait for warmer days for that very reason!
Right now I’m working on core strength to improve my posture during running. I tend to slump when I get tired.
Any meal: soft tacos. Hands down. At all times.
Natalie @ Never Serious Blog
I’d kill for a pizza covered in pepperoni and green peppers and pineapple – ultimate obsession.
Also – who gave Brooke permission to grow up?! NOT ME.
Sarah
I feel faster in shorts too. I was the only person out Saturday morning in shorts and 32 degrees. It was cold but worth it!
Liv @ Healthy Liv
12 x 800s?! I’m in awe. And that BBQ pizza is absolutely not too much to ask :) I think you’ve earned it!
Staci @ Hoosier Running Mom
I listen to angry music…makes me focus more and feel fierce! I have to wear a tank top during speed work, the rest doesn’t matter so long as its comfy!!!
Oy, my form….I have a noticeable hip drop I am working on losing right now along with the heel strike.
Nina
I am convinced I can only run fast in my CWX stability capris or shorts. I need the support and they make my legs feel good.
I’m working on the distance. It’s my first full marathon and I’m not married to a specific time. I just want to finish happy.
I like angry music, just like I put curses in some of my mantras. It makes me feel more fierce.
I want pancakes, I didn’t make them this weekend and I’m jonesing for some. It’s national pancake day so I’m going to do it!
Kay
The poor chocolate bear, haha!
Johanna B
Laissez les bon temps rouler!!! (Let the good times roll!) It’s Mardi Gras in New Orleans and my daughter is down there with my brand new grandbaby in the French Quarter enjoying the crowds. I hope she has a great time and keeps the kiddos safe. BTW – Party today like it’s Mardi Gras cuz it is…
kristin | W [H] A T C H
such good advice — definitely do NOT think about how many more repeats you have left…
Galla
Completely agree about angry music, I’m all about metal when it comes to running fast. Somehow it’s easier to run fast when you’re angry.
Black and red makes me feel fast, especially when it’s shorts and a tank (I can’t wait till I lean out enough to pull off just a sports bra and shorts but I’m working on it! This also involves lots of core work as obviously abs are good).
Right now I’d love a PB&J sandwich. We’re out of the J in the house though and it isn’t groceries day for 2 more days. Boo!
Cheri @ Overactive Blogger
I’m actually starting to like speedwork? What is the matter with me?
Lizzy
I definitely use the tip of just being in the current interval. If I start thinking about how many I have left to go I immediately start thinking about quitting. It’s also so much easier for me to do speed work on the treadmill vs. on the road. I wish I could find a track!
Do you ever get super nauseous after a hard speed workout? I am training for a marathon and lately I start to feel really nauseous about 30-60 minutes after my hard run. It usually only lasts for an hour but it’s the worst! Any tips on preventing it?
Laur
A Buffalo Chicken Stuffed Pizza with blue cheese (not ranch!).
Did I mention I’m a vegetarian? Haha, it’s one of those days!
Ashley @ A Lady Goes West
Your tips are so inspiring! If only I were a runner … but food? I’d take a deep dish pizza any time as well. :)
Jillian
These days I want to eat ALL THE DOUGHNUTS. I became totally hooked when I was pregnant and five months later I’m still going strong. I can’t help myself…
Elle @ The Clean Project
I feel fastest in fitted bottoms whether its shorts, capris or leggings.
I would love some mac and cheese from Westside Local right now.
Alyssa
I love running shorts that have a thicker waistband and are made of swishy loose material! They just make me feel like a runner :). I’ve been on vacation and I’m pretty sure I averaged eating 2-3 avocados per day! haha whoops.
Now I’m craving soup as I’m back in Canada and it’s captital-F freezing.
Erin @ Erin's Inside Job
Thanks for the tips! I will have to say that I have never put serious work into training for races; I just run the distances and go for it. I am running the Chicago Spring Half in May and I might spend time actually working on some training this time. I don’t aspire to be the best, but beating my time from before would certainly be nice!
Jeni
You kind of touched on this, but I have one mantra when I head to my Tuesday speed work: “don’t go hungry!”
Irina @ Miss Irina
Thanks for all the great tips! Now that springtime is approaching, I’m starting to feel the need for some speedwork! Especially before summer hits and it becomes impossible to sprint in 90 degree temps…
Courtney! @ Redefining Athlete
Music = necessary for speedwork.
If I could eat ANY meal? Udon from Marukame Udon in Honolulu. NOM.
Rachel @ Blonde with a Chanse
I love my Brooks, and I am definitely working on my stride! I feel fastest in spandex shorts and a tank, they are just so light that I feel like they don’t constrict me :) Hmm if I could eat anything right now it would probably be lettuce wraps :) Yum!
Leigha @ The Yooper Girl
My tip for speedwork.. do it with friends!! Nothing is worse than having to do them alone! I’m working on speeding up my cadence. I have a long, slow stride.. gotta change it!
Your sweet potato/avocado obsession has carried over to me. Every day for lunch.
Melissa
Hey! I just wanted to quickly leave a comment that I am a big fan of your blog. I love reading about other runners and what works for them. I am currently looking into doing my first 50k!! I am pretty excited!
Keep up the good work :)
Shannon
These are really great tips! Oddly enough, I have speedwork on my schedule for tomorrow – so this post had perfect timing for me. :) I definitely need to focus more on doing pre-workout drills. I am so bad about warming up!
As far as my running form goes, I’m working on improving my posture. I feel as if I run so hunched over. I’ve been trying to imagine a string pulling me up from the top of my head, and that’s been helping a bit.
Jane @ 50statecanuck
#4 on your list is totally what I have to remind myself all the time…I DREAD speedwork days because they hurt so much…but at the same time I know that if I just get it done, they’re over with so fast!!
LOVE that pic of your dad and Brooke!!!
The Silent Assassin
12?!!!!! geez!
Amanda S
My cw-x compression tights make me feel fast. I am obsessed with them!
Jenee
What are your tips for conquering speedwork?
I actually get more excited about speedwork than I do long or slow runs. I like to watch “fast” movies – the Bourne Identity or something, keep my adrenaline up.
What shoes/running clothes do you feel fastest in?
Shorts. I like capris because they are cute but Old Navy’s shorts are THE best. Lightweight and breathable and I can fly in them.
What aspects of your running form are you working on?
Getting faster, actually. And hills. I hate hills but I feel like my hamstrings are weak.
If you could eat any meal in the entire world right this second… what would it be?
A Belgian waffle topped with Nutella and sugar and all the goodies. In Belgium.
Becky @ Ok, so here's the plan
I love these tips! I’m really bad about playing the “I have this many left” game.
Fitted clothes and lighter shoes are my go-to’s for speedwork. I don’t need things moving around or weighing me down!
I am working on my cadence, when I run with other people I do much better, on my own I start to plod along sometimes.
Any meal right now? Biscuits and gravy – it just sounds good!
Sherilyn
GREAT tips for speedwork…especially about warm up/recovery paces. I have been stressing about that lately because I walk for recovery between my 800’s. My sprints are around 9:30, which is super fast for me. I’m up to 7 repeats!
What shoes/running clothes do you feel fastest in? I’m a Mizuno girl. I feel fastest in a tank but haven’t been wearing that for awhile because of the snow/cold.
If you could eat any meal in the entire world right this second… what would it be? Enchilada Lasagna – I’m making it for dinner right now.
Natalie
I love this speed workout!! I did 10 – 800s during my last marathon training cycle.
You feel tired afterwards, but feel like you just conquered the world! Boom!
I like to do this on the track, so I’ll get through half – then text my husband and tell him I’m half way through and then power the 2nd half. That mentally gets me through.
Love the warm up drills!
Always have some aspect of my form that I am work on – not hunching over…
I have lulu shorts and a tank top that make me feel super fast – I wore the same outfit for every track session :)
I would eat a huge tostada right now!
Christine
Love the speed workout tips! I myself and trying to incorporate more into my upcoming training plans. Do you ever share your full training plan? You’re blog has been a real inspiration to me, and helped me form stretch goals for my own running. Your blog as inspired me to share my own running story on a blog, in the hopes that my experience an journey will also be an inspiration to others. I love reading real advice from real runners!
Megs
You are the speediest. That’s all. If you ever want/need to feel speedy let’s go run together. K? Miss your guts. Come home ASAP. xoxoxo
James
Protein shakes or recovery drinks are always taken after i finish training. It means you don’t have to spend time cooking, eating rubbish food or waiting too long…