Skye was wearing her Garmin yesterday too.
I had one of those speed workouts where you feel like things are starting to click and that felt really good. I was on my own for the workout but BECK SLEPT THROUGH THE NIGHT (and so did Skye) which I think really helped me to feel good.
The workout was a 2.2 mile w/u with 7 x 1k (.62 miles) with equal recoveries (about 4 minutes except for the last one was a bit longer) and then a short c/d for a total of 10 miles. My pace for the 1k intervals averaged out at 6:08 pace which I was thrilled about. I did this workout a month ago and averaged 6:11 pace… I celebrate EVERY second of progress.
I thought today would be a great day to go over some of the things I like to do for speed workouts and I’d love to hear what you do too.
I always eat something before a speed workout (and every run). Yesterday I had two slices of banana bread (I always eat from the center of the loaf ha) and about 20 ounces of water. My thirst is still out of control with breastfeeding because normally I wouldn’t drink that much before a speed workout. If I’m not breastfeeding then I always have a nanohydr8 (my favorite caffeine for running) about 20 minutes before a workout too.
Before I start the w/u, I do some squats to wake up my glutes. My glutes love to be as lazy as possible when I run so I really try to fire them up so they do their job and don’t rely on my hamstrings and quads to do all of the work.
Once I get to where I am going to start I do dynamic stretches (aka I used to do this every time but then haven’t for a while but I’m starting this tradition again because I need it). These are some of my favorites. If I have shoes to change into (ie I do the w/u in normal trainers and then switch to speed shoes), this is when I do that!
At this point it’s easy to talk yourself out of doing the workout and just continuing to run easy. So… I don’t think. I just start. I think about anything and everything else on the planet besides running and the second I finish these stretches, I get to work. Don’t procrastinate, don’t think about how many reps you have to do. Just start the first one and only think about the interval you are currently in at the time. No need to worry about what is up ahead, I try to really stay in the moment.
You can program the workout into your watch (I have a tutorial on how to do that here) or these days I just use the lap button on my watch during a speed workout. I push the lap button as soon as I start the interval and then as soon as the interval is over (unless I am doing mile intervals… my watch is set to naturally lap at 1 mile so I just lap it at the start of the mile repeats if that is what I am doing).
I do not care at all about what my pace is for my w/u, c/d or recoveries. Those paces don’t matter (in my opinion). I take them easy and slow so I can smash the intervals. The magic is in the speed portion, not wasting energy running a fast warmup etc.
These days during the interval I think a lot about pushing my hips forward. Doing this helps me to activate my glutes and it helps my form so that I am standing tall. It also makes it so I have to make sure my legs keep up with my hips ha. I repeat to myself pickup pickup pickup and I avoid looking at my watch too often. My speed workouts go so much better when I focus on effort rather than pace. If I know I’m doing the best I can in the moment, that’s all that matters but if I’m staring at my watching thinking I should be going faster or about how I used to be faster then I’m going to have a miserable workout.
These speed workouts are where we are learning how to cope with discomfort. We gain so much from not giving up and proving to ourselves that we can do hard things and that’s what makes the magic happen on race day.
DO NOT FORGET—> get some fuel in asap after you finish! Help your body to repair itself faster by giving it what it needs. I love Kodiakcakes (I add in milk and an egg to get even more protein into the mix) after my run.
I had a very lucky moment during my run. I was doing an interval and I stepped on a rock that was probably 2 inches tall and I somehow didn’t sprain my ankle. I landed right on top of it in the center of my foot so I balanced on top of it. I felt very lucky that I didn’t trip/sprain my ankle. I need to watch the road a bit more.
PS I definitely told my brother I did a different workout than what I did to scare him but I think he was truthful about what he recently did… (if you missed the post a few days ago, we are racing each other soon).
The best is when the girls are waiting in the front window for me. These window crayons are used pretty much daily over here.
Our morning together after Brooke went to school summed up in one picture.
Stopped by my sister’s house for a bit.
Followed by some time at a park!
And more time at home:)
Andrew was gone for a training which meant there was an even lower chance of me cooking. My air fryer saved the day again… and half way through the meal I realized Skye was dipping her red peppers in ketchup.
Do you use caffeine for workouts or races? What do you use?
Had any good luck with anything in your life recently… do tell!
Anything you do for speed workouts that help you?
Tell me something you are thankful for today!