Just a little speedwork tip and 7 fun facts.

Whenever I am doing a speed workout I find that I naturally sit back into my stride.  I tend to keep my body upright a bit or even lean back as I am running.  I constantly remind myself throughout my intervals to lean forward (from the ankles, not the waist or hips) as I run.  This lean forward not only helps with my running efficiency but it allows gravity to pull me forward a bit.  

With a slight lean forward from the ankles I am able to push off the ground and forward a lot easier.  My stride feels smoother and faster with the lean from the ankles.   When I am sitting back in my stride it takes a lot more energy to move forward because I am pushing up and forward more… does that make sense?  Just something to think about during your next speed workout!

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PS My lean picture is a little exaggerated… I don’t think I lean that forward but you get the idea:)  Self-timer pictures are tricky.  

My favorite running form chart … check out the tips for leaning!  

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And a quick little video that offers some more advice about the right way to lean and how it can help your running!

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1-  The red hat is kind of a big deal around here and it is worn as much as possible.  

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2-  Brooke and I have gone through 8 entire watermelons between the two of us this summer.  Talk about an accomplishment.

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3-  You know you are in marathon training when you wear compression socks often even when it is 90 degrees outside.  

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4-  You also know you are in marathon training when you have a snack in your hands at all times.  Exceptions to this fact are when you are running or eating a meal.  

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5- We eat out way too much.  I need to work on it.  Remember when we were all kids—>  going out to eat was a huge deal.  We probably went out to eat like 10 times a year as a kid and it was usually because it was somebody’s birthday.  

We got some grilled chicken sandwiches after a 30 minute gym session.

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6-  Pretzel kisses at grandma’s house.  

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7- Time to retry last Saturday’s workout.  400s… I am coming for you.  

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What are your tips for speed workouts?  Have a favorite speed workout to share with us?

Are you a snacker or do you mainly stick to 3 meals a day?

What is your workout today?

Did you eat out very often when you were growing up?  How often do you eat out now?

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64 comments

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I try not to snack too much because a snack can often turn into a meal for me. I love snacky foods!

My favorite track workout is just your basic mile repeats.

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I’m definitely a snacker. I always have to ask myself if I’m actually hungry or just want to eat (or am bored).

I’ve got 8x800s today. I like my speed work sessions, so I’m excited for it!

We used to go out about once a week when I was younger (usually to a restaurant a friend owned). We are hit and miss now. Sometimes it’ll be a few times a week, other times maybe once. Definitely depends on the week!

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I have to remind myself not to over stride on speed workouts. It can lead to landing the wrong way and even plantar fasciitis.

Today’s workout was an easy run to recover from yesterday and get ready for tomorrow’s tempo. It was humid out!

I feel like I definitely eat out more than I should. I guess we sort of did quite a bit growing up, though. My mom wasn’t much of a cook, and I’m not, either.

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For speed workouts I like to pretend I’m Shalane….well, maybe a slow Shalane. But it works :)

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I try not to snack, as I worry I’m just eating because I am bored.

We eat out quite a lot socially, but not instead of cooking if that makes sense. I take lunch from home every day, and probably eat out once of twice a week. I like to know what I am eating, and worry there is loads of salt and sugar in restaurant food. Tastes great, but probably not what my long term health needs!

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I try to snack on healthy options but usually end up with some type of chocolate!
My favorite track workouts are 800s or mile repeats.
We didn’t eat out much growing up either. Now with two boys, eat out is normally pizza…lol
Love the compression socks!!

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i love snacks, but I try not to too much, since I don’t have the best self control. I could definitely snack all day long

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I don’t really have any tricks for speed work- just do it (early as possible is also a good thing). I also have a good playlist to motivate me and change songs on each repeat. My favorite workouts are all from Lauren Fleshman. I really like the “freddy kruger”- 1 mile, 4×200, repeat. It’s a good mix of pacing and all out speed!

Today is my first run with a 10-mile training group! We’re doing a 5 mile fartlek run which should be fun :) Good luck on your run!

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I am good all day till after dinner. Could snack till I went to bed.
Eating out was the biggest treat when we were kids. Can’t believe what a treat Pizza Hut was. We called it double Z.

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I’m a huge snacker! I also have something in my purse to munch on, especially now that I have a hungry toddler, too. Marathon training mom + growing toddler = no snack left behind!

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I usually snack in the afternoon but I try to only snack if I’m hungry.
Yesterday I has 4 x 1.5 mile intervals so today is an easy run!
We ate out for celebrations or good grades growing up. Now we try to eat out only 2-3 times a month, but sometimes travel or social engagements make it more frequently.

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My favorite speed workout is a ladder workout! 400, 800, 1200, 1600, 1200, 800, 400 with 400 recovery between each and a 1 mile warmup and cool down.
I am not a huge snacker, but it’s usually 3 meals and 1-2 snacks if I’m really hungry that day.
Today was an easy 8 mile recovery run after my speed workout yesterday and my tempo run tomorrow.
I did not eat out very often when I was young, and now I do maybe once a week at the most.

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I love speed work – it is the sprinter still in me. I like ladders or just 400/800 repeats

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Great chart, leaning is something I feel I have a problem with. So it was good to see those tips.

Fartleks are great, I haven’t done them for ever so i decided to for my speed work out last week. It was a great way to mix the speed work out up.

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Great tips on form! I am going to practice the lean!
I like fartleks or 400s.
I usually have an afternoon snack and sometimes one later at night. Love thats popcorn (and not because its named after me, clearly ;-) ).
We used to eat out for more special occasions growing up. Now we eat out 2-3 times per week for lunch or dinner.

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Oh, we totally have the same eating out problem over here and it’s so true how back in the day we never ever went out to eat unless it was a special occasion! I really should tally up how much we spend on eating out. I think I’d die a little bit.

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I eat constantly through the day. It’s the only way to keep me going during a long school day with energetic kids!

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I love to eat out but I also love eating at home (and saving money!). I try not to eat out during the week but do make sure to go out on the weekends for dinner at least once and usually lunch as well. In the summer we are out more but with school starting soon, back to the routine!

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I really dislike going out to eat, ( a struggle ALWAYS with the hubby). I find I overeat and feel miserable. Also we ate out ALOT when I was a kid and it was a treat to have home cooking. I prefer to eat 6-7 times a day in snack size portions if not snack foods, ( but I LOVE popcorn). My body does much better with that but it isn’t a very socially friendly way to eat. :( Seems like all gatherings are food related.
I really like Brooke’s red hat, I have become quite the baseball hat fan myself, and red is my favorite color. Girls got great taste. :)

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Total snacker. More snacks than meals :(

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I’m definitely a snacker. My body is like a clock and knows when it’s my typical snack time everyday.

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Such a snacker! I usually want something salty during the day and then something sweet at night.

I love ladder workouts more than doing x amount of a specific distance. It makes it easier knowing you only have to do a distance once, or twice.

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When does your masters program start? Are you excited?

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Hey Jennifer! I’ve actually come to the decision that I will not be blogging about that portion (and a few other portions) of my life. But yes, I am very excited about upcoming changes!

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Oh that is smart. compression socks. I am totally wearing them today. Thank you.

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Eating out was always a treat for our family when I was a kid. I probably eat out 2 or 3 times a month now, though I probably shouldn’t be doing it that often.

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My favorite speed workout would probably involve some form of ladder drill (either time or distance). I always like switching it up each interval and not doing the same thing over and over.

Right now I am the ultimate snacker because I am 36 weeks pregnant and can’t fit a full meal in my stomach, haha!

I rarely ate out when growing up, but I am making up for it now that I am an adult. :)

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I grew up in Italy and there restaurant food is considered to be less healthy that what you can get at home. Eating out was for birthdays and end of the year parties. I still believe that my own food is healthier that what I can have at a restaurants, thus I eat out probably once or twice a month.Of course, when I eat out I order the fattest and biggest thing they have on the menu….I can’t resist fries and decadent desserts!

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You grew up in Italy?!? That is so awesome! I agree, the food I make at home is much healthier! I really need to be eating at home more like you!

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Don’t you still snack as you run?! (gels etc!) ha…I do! ;-)

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Bahahah valid point!!! The snacking continues even during running:) Have a great day Jen!

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Definite snacker … I’m pretty sure I would be just fine never eating a real meal again as long as I was given an ultimate supply of granola bars, trail mix, peanut butter, and things to dip into my peanut butter.

That said … I feel like I’m always going out to dinner. Primarily because I travel a lot and spend a lot of nights at hotel bars … But also because going out is just so much easier :)

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Today I was doing a track workout and really focusing on my form. I’ve found when I take time to focus on it my running is much stronger. My arms are what I need to focus on the most.

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That’s probably why you eat out a lot now because you rarely did as a kid. We ate out a lot when I was younger. I’m sure that why I’m obsessed with cooking my own meals and home and when I do go out, I rearrange the menu ingredients for my order!

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that was a helpful chart as i get ready for my first run in about 3 weeks after traveling!

i am SUCH a snacker. i do have 3 larger meals a day but usually have something mid-morning, mid-afternoon, and sometimes mid-evening (trying to stop that last one because it’s rarely the healthiest)!

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I found this encouraging article as August running is brutal in Southeast Texas: https://www.mcmillanrunning.com/articlePages/article/15
It was still in the upper 80’s during my 400 meter repeat track session last night at 8 p.m.! The only good part was when two high school girls asked me where I go to school–I am 34! I have yoga and a little easy running on the treadmill today. I also remember only eating out rarely as a child, which is definitely not the case for my children.

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That is great information! I had 400s today and they were horrible. It was just so hot. This is exactly what I could have used before.

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Randa, thank you SO much for that article. It was just what I needed to read! GREAT job on doing the 400 repeats in 80 degree weather! You are my hero!

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I rarely comment- but I got new pair of Brooks Glycerin yesterday and had a dream last night that I asked you for your opinion of them. You looked at the shoes like you were disgusted by them, lol. Thought you’d appreciate that!

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Bahahaah I would never be disgusted by a beautiful new pair of running shoes;) ENJOY YOUR NEW SHOES—> that is the best!

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I totally snack all the time. It’s bad. I need to stop. And I only eat out on weekends. Usually Friday nights – Sunday ams. The rest of the week I cook all my meals and pack my lunch for work! Saves so much money!

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Great tips and can’t wait to watch that video- my form suffers so bad as evident by my race pictures hah! I’ve never tried the self timer thing? That doesn’t take away from your run?

I eat out 2-3 x a week probably…more than when I was younger but a heck of a lot less than when I was in college ;)

I’m counting my volleyball game tonight as my workout for the day!

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Mmm I love watermelon!

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Favorite speed workout… 400 repeats, they make you feel fast and they tend to go by pretty quickly. I also think I am more of a 3 meals a day type person. My workout today was 5×1 mile repeats, I was suppose to do 6, but I just was not feeling it today. As a kid we did not eat out much, but I remember going to applebee’s, that was the place to go when we were kids. I go to Chipotle all the time now as a grown up, there for a while my husband and I went at least once a week.

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I love my speed sessions! They keep my mind busy and distracted from the pain. It also helps to focus only on the interval you’re in, not how many you have left. Good music always helps, too! I’m loving Spotify’s new running feature for speed sessions- I can set the cadence to 180-190 and go!

My favorite workout: 1-2 mile warmup, then 6-8 sets of 800m at current 10k race pace (with 2 min rest) followed by 400m at goal 10k race pace. So fun!

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I totally need to try out the Spotify running! That sounds amazing and I keep hearing great things about it. KILLER workout Taya!

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Yesterday’s track workout was: 5x1200m (200m recovery)
I’m a snacker and I love the lightly sweetened boom chicka pop!
Today’s workout: 10 mile tempo
We are out a lot as kids but I prefer cooking now. :)

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Maybe it’s a good thing that we don’t really have good restaurants nearby, otherwise I’m sure we’d eat out a ton. We love to eat out when we visit bigger towns/cities and it feels like such a treat. I much prefer cooking a healthy, yummy meal at home to so-so options in our small town.

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This doesnt really have anything to do with your questions but I saw this online and laughed:

You know you’re a runner when….you scoff at paying $10 for a movie ticket but you’ll happily pay $40 for a 5K that you hope lasts less than 30 minutes.

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BAHAHA it is seriously so true! I feel the exact same way!

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I love 100m sprints. It is the perfect distance to really push the legs as fast as they can go!
Today is some leg strengthening and a 5-6 miler.
I love love love snacking so I try to make sure I have healthy snacks available all the time.
I think I eat out more now than when I was younger. It’s so convenient to meet up with friends over food:)
Love Brooke’s hat!!!

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We hardly ever ate out when I was growing up. It wasn’t until I got a job at 16 and paid for my own stuff that I started eating out more. Now that I’m older and married with no kids, we tend to eat out a bit more. My husband is trying and succeeding at loosing weight and we hardly eat out. Or if we do we usually split a meal which is always fun to share! :)

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We never ate out as a kid! We ate out on our birthdays but that was it! We’re trying to cut back on how much we eat out, but the merest mention of that grilled chicken sandwich put me over the edge and out to lunch we went! :)

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We only ate out once in a while when I was growing up. I got into the habit of eating out a lot and ended up putting on weight. Now I’m conscious of what I order and we only go out about once a week. My food is usually better anyway. :)

I do a speed pyramid workout that I like. 2 warm up laps, 2 laps at marathon (or 1/2 marathon) pace, 1 recovery lap, 1 lap at 10k pace, 1 recovery lap, 1/2 lap at hard, intense pace, 1 recovery lap and then repeat 10k and 1/2 marathon laps (with recovery). 2 laps to cool down.

I’m a snacker and try to make whole food choices for most of my snacks.

Today is an easy run. I did hills Monday and some serious strength Sunday and Tuesday.

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Great post. My coach for my running group was actually really working on our form yesterday and your post is pretty much a recap of her lesson. I do okay with the lean but I need to work on pushing back straighter with my arms versus out. Also she says it’s easier to control the speed of your arms than legs. So stealing her advice for speedwork is to have good control and speed with your arm pumps and your legs will follow.

I usually have two meals – lunch and dinner with an afternoon snack in between. I didn’t eat out much growing up, it was definitely a treat. As for now, I eat out all the time. I think it’s just what happens in NYC. I am pretty much only ever at home these days to sleep and shower so I’m going to blame it on that and not the fact that I’m too lazy to cook/grocery shop/pack ahead.

My workout for today is an evening spin class.

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I’m actually surprised that you think you lean back when in speed demon mode. I’ve seen quite a few pics of you lately coming into the finish line in a dead sprint and your form is quite EXCELLENT!

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I thought you did that Blue Apron thing to cook at home several times a week?

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I don’t get the shipments every week. I get mine this week though so I am excited to eat at home for the next little bit!

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I hardly ate out at all while I was growing up, and now I seem to eat out way more! I need to work on it too.

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I actually love snack foods, but I am weirdly not much of a snacker, haha!

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Today is a random fun run. Not sure what I’ll do other than hit the treadmill and do some intervals. I’d love to run outside but it’s super humid and we have an air quality warning.

I’m pretty consistent with 3 meals and 3 snacks.

I think we went out to eat most Fridays when I was a kid but a lot of the time we went to diners so it wasn’t fancy or expensive. We tend to do the same, although right now we’re trying to eat out less so it’s only about twice a month.

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I love Brooke’s red hat! I had a pink sailor hat that I wore pretty much every day for all of 4th grade.

I love Boom Chicka Pop too, but always the White Cheddar flavor. I work from home and have gotten into a bad “snack-all-day” habit… I’m trying to eat more actual meals.

My family went out to eat on Sunday nights as a kid. We’d alternate each week who picked the restaurant. I always chose Red Robin. These days we get take-out on Fridays and save actual going-out-to-eat for date nights when we can leave the toddler at home!

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I almost always eat three meals a day but I am also consistently snacking throughout the day, not because I’m bored but because I’m hungry….maybe I have an overactive metabolism…not sure, but I always seem to be eating
-As a kid, I was very lucky if we ever got to eat out. I come from a family of 8 so eating out was a big expense for us.

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Great post! I’m also trying to improve my posture when running at the moment. I just recently started following your blog so these tips were just what I needed to read :)!

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