Wednesday, May 21, 2014

How NOT to do Speed Work

Step 1: Skip the hydration + energy sports drink you've been using over the last couple weeks in preparation for a product review post. 

Step 2: Eat too small of a dinner because you're on a time constraint and don't want to wait to digest/feel too full.

Step 3: Forget that you're planning a group run the next day and running two days in a row usually means using the first day as an easy run. Which speed work isn't. Obviously.
I was willing to run twice in a row because Thursday and Friday I won't be able to fit it in...but deciding to do speed work tonight was not smart planning.
Step 4: Warmup at a much too-fast pace because you're just so excited to be running.

My half-mile warmup should have been at about 10:00, or even 10:10.
Step 5: Forget that you took 3 weeks off and bolt during your first 400, going a full minute faster per mile than your usual speed work intervals call for.
This was just stupid of me. My interval times are usually around 8:50.
Step 6: Recover at a reaaaaally slow jog instead of being smart and walking, thus putting pressure on your legs and not fully recovering. Multi-tasking!
Seriously, an 11:00 jog for recovery? Walking about have served the purpose and conserved energy to keep me going my full 30 minutes.
Step 7: Repeat steps 5 and 6, then call it quits early in order to avoid injury.
Inconsistent and much too fast. I ended up doing 22 minutes instead of the 30 I planned to do.
Step 8: Mumble, curse, drink water, use The Stick, build a bridge, get over it. Tomorrow is another day.

 
How do you come back from a bad run?
How do you fit speed work into your schedule?

ABK

20 comments:

  1. Yup I've totally been there. I've had a bad run and then thought to myself, I kind of did everything I'm not supposed to do leading up to it. I like to fit speed work into my mid week workouts because I tend to have longer workouts on the weekend. Then I usually need Monday or Tuesday to really recover and get my body ready for some good speedy runs.

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    1. I try to do the same as far as scheduling goes! It's a solid plan!

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  2. Step 5 from my last speed work was even worse. I bolted and ended up doing my first two sets of intervals at 8:45 pace which is just *insane* for me. Forget a recovery walk or jog, I had to sit down on the ground for a couple of minutes! Our legs can get a little over excited about running I guess ;)

    I think you'll still have a really fun group run tonight! Once you're with your friends, you won't be thinking about your tired legs!

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    1. I wish my cardio/breathing could keep up with what my legs want to do!

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  3. I have so done this... my speed workout last week for example! I took notes in my workout journal so I might remember what not to do in the future. Lots of mistakes (like yours) but overall I blamed it on being in between training plans and aiming for too much, too soon.

    And then earlier this week I had my first tempo run as part of my (final) training plan and nailed it!

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    1. Nice job on the tempo run!! I love intervals, but tempo runs scare me!! I never know if I can hold that pace for so long!

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  4. Bad runs are the worst! Bad speed work... speed work already sucks! I hope your group run tomorrow is fun and it makes you forget about today!

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    1. Ha, it's so true that a bad speed workout is like, the worst of two bad things!

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  5. Love your selfie at the end! At least you recognize what made it bad so you can avoid it in the future...great lesson learned!

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    1. Exactly! It's all about learning!

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  6. Whenever I have a bad run it's usually because I am dehydrated or not rested enough. Sounds like you learned what not to do, lol.

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    1. Yep, I definitely learned from this. I'm notorious for not hydrating enough, too!

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  7. Haha! I love your stinky face!

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  8. Sorry that your speedwork didn't go well :( When I have a bad run, I generally go on Instagram and read about a good run. I also try to remind myself that there is somebody somewhere who wants to be running, but can't, and so I am lucky :)

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    1. It's so true that getting online and seeing other runners out there is great motivation!

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  9. I haven't been eating very well (or much, for that matter) lately either because of how busy I've been. It's amazing how much eating well really does play a part in running well! I hope your next attempt at speed is better!

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    1. Ugh, busy schedules are the worst for eating habits! It's so true that if you ever doubt that eating is important, you just need to run on inadequate fuel to prove it!

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  10. This made me laugh!!!!!!!!!
    I hate speed work but it will help us improve! I have some planned for tomorrow....hopefully with the hubs! :)

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    1. Haha, I'm glad to bring some amusement!! All I could do was laugh, too.

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