Monday, January 4, 2016

Speed Work

If I'm going to fulfill my goal of feeling satisfied with my physical activity at the end of each week, I need some accountability. I know I'm not organized enough to do a weekly workout update, and I like to post about them throughout the week, but I think I'm going to start using DailyMile to track all my workouts, not just running. I'm in the habit of updating it anyway, so adding my other workouts to it will be easier than remembering to make a weekly post here about my progress! (Or so the theory goes.)

I also realized that my runs have felt pretty purposeless since BDR - mostly because I've been all about recovery - and Monday I was really craving a run with a goal. Elizabeth had asked me during the day if we could run that evening, so I picked her up around 5:30 and, fairly cackling, told her I had something fun in mind.
"Something fun" ended up being 4x bridge repeats averaging an 8:50 pace. We warmed up with a light jog and stretched; it was chilly out and it had been awhile since either of us had done any bridge runs. Our first ascent was a little too foolhardy, but we soon found a good pace and rhythm. We took generous rest breaks - about two minutes - between repeats to make sure our heart rates were back to normal. I'm still deciding on the best wait-time for me, and I hope soon I'll be able to cut the rest breaks down to 60 seconds.
This was one of those workouts that left me feeling fantastic and strong! It wasn't far, but my vision for 2016 has always been about speed, not distance, and it felt really excellent to push the pace, see those numbers, and just let go. Four repeats was a smart place to start, and I'm looking forward to adding more as I get stronger.
We cooled down with a leisurely run back to the car; I felt like this was a successful workout and I can't wait to revisit it (or something like it) next week.
Glowing & feeling invincible!
This was a good way to cap off our first day back at work after the holidays! I love the motivating energy that comes with a new year, and I'm going to use it to my advantage!

Do you enjoy bridge repeats?
What's your favorite kind of speed work?

ABK

18 comments:

James Douglass said...

Nice! Is "bridge" a kind of interval or are you actually running on a bridge?

Montana Ross said...

I'm about to do speed work tonight! I'm following a rough plan and it calls for 3 minute on/3 minute rest at my max pace. The other day I was freaked out and ran a 7:30 pace so I'm assuming that's my current max lol. I'll try it and see what happens.

HoosierRunningMom said...

I don't have any good bridges around me. I do have some great hills though. I love speedwork. It has always been a favorite of mine. I can't do any just yet but hopefully in the next month or so I will be up and at it!

Jennifer @ Run Jenny Run said...

Nice! I don't have a hilly bridge for repeats (ones near me are flat), but there is decent size hill close to my apartment.

Megan @ Meg Go Run said...

Nice job doing the "dreaded" speed work and feeling STRONG! You know, in some strange way it makes me feel strong too! I am excited to follow your goal of SPEED this year. My favorite type of speed work is probably just anything that's "on" for a certain amount of time and "off" for a certain amount of time.

Janelle @ Run With No Regrets said...

Great job on your bridge repeats! I haven't done speed work in what feels like ages, but it's always fun! Hills are super tough, but they make your strong!

Hanna @ TheMillennialNextDoor said...

Great job out there! I'm excited to follow your journey this year and watch you get faster!

I'm assuming that each of your bridge reps also includes the downhill? There is an off-and-on debate in my running group about whether the uphill and downhill each count as one or whether one rep includes both. I count the uphill as one and use the downhill as my recovery.

I wish we had good bridges here for me to practice on, since there will be a ton of them in Pittsburgh. I'll just have to settle for whatever hills I can find!

Ali K. said...

I was literally running up and down the Estero bridge. They were intervals, too, since I stopped after each one haha!

Ali K. said...

I hope you have a great workout! The cool weather is making it nice for speed work.

Ali K. said...

Speed work can suck in the moment, but nothing makes me feel more accomplished!

Ali K. said...

Lucky...we don't have real hills in Florida. Our hills are landfills!

Ali K. said...

I like on and off speed work too...it's so much better than tempo runs. I love how accomplished I feel afterward!

Ali K. said...

It really sucks during, but I love how I feel after, and it DOES pay off!

Ali K. said...

I count the entire bridge, because we keep the pace up the entire time. So we ascended four times and descended four times, but I only count it as four total. We rested at the bottom of the bridge. I know some people only count the ascents and then cool down on the way down, but I like doing the whole thing.

Courteney O said...

I don't like speed work or 'bridges' which would be equal to my 'James' street...but I know I have to do more of it this year...if nothing else but to build the strength!!! Great job being able to smile at the end. LOL

Ali K. said...

I'm glad my workout was a good motivator for you!!

Girl Goes Running said...

Great job on the workouts! I don't usually do bridge repeats but I do hill repeats and 800 m intervals. I usually do it on a flat surface because I tend to get a sore Achilles if I do Hill sprints.

Ali K. said...

Ah, see, I have no hills. Bridges ARE my hills! I do love intervals, but I get scared of 800s! I like 200s and 400s for now.