Dec 01

Speed Work

I hate speed work.  Hate it with a passion.  And yet, I continue to do it. Why?  Because I know it works.  Back in high school our coach would run us on some some hellish intervals: Blue Miles, Indiana Hills, Richmond Repeats to name a few.  Just thinking of them makes me cringe.  They worked though.  They made us stronger runners.  So I continue to put myself through them.

Today, after doing a mile and half warm up, I did 4 x 800yd’s with 400 yd active recover in between.  My first interval came in at 3:55 – awfully slow.  The next three came in at 3:13, 3:15, and 3:17.  That’s more like it.  After rapping up the intervals, I jogged the mile back home to round out a 5+ mile run.  Not too bad for a day when I had to force myself out the door to run.

Tomorrow, I am hoping to do a bike ride outside.  It is supposed to be in the 40’s before dipping into the 30’s later in the week.  It should give me some time to test out my new winter gear.  We’ll see how it goes.

Permanent link to this article: http://www.ironmanbythirty.com/2009/12/01/speed-work


  1. Eric H. Doss

    Hey Kevin,
    Good luck with the speed work. I always approach speed work with a bit of nervousness and hate, plus a bit of embarrasment that I’m not as fast as I should be.

    I thought I was nuts when I was doing speed work on Thanksgiving morning. I can only imagine what the retired couples out for their walk thought about my routine.

  2. Krista@CommitmentisLiberating

    I’m really looking forward to the point when my shins are strong enough and my running base is back so I can start including more speed work again!

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