When I was deployed to Iraq, I began doing my speed workouts on a treadmill – we didn’t have access to a track and I found that running on a road was too dangerous for me. There was quite a bit of vehicular traffic (and not just “regular” cars – HMMWVS, up-armored vehicles, and other large trucks were primarily what would drive by me on my runs) and I didn’t want to have to concentrate on anything except pushing myself when I was doing the speed workouts. I got used to doing these workouts on the treadmill and had a very hard time doing them outside this summer/fall when I was training for the NYC Marathon. Truth be told, I didn’t do them religiously enough to see any sort of improvement.
Well, as some of you know, my husband and I bought a treadmill for Christmas (our gift to each other). Today was the second day I’ve run on it and I decided to do one of my favorite speed workouts – 3x mile, 3x 1/2 mile, and 3x 1/4 mile repeats. (*Favorite is a relative term since I definitely don’t enjoy the workout while I am doing it). After the mile and 1/2 mile repeats, I jog a 1/4 mile recovery and stretch/drink water for 1-2 minutes.
Unfortunately, my son woke up from his nap as I was started the 3rd 1/2 mile repeat – so I wasn’t able to do the full workout. However, I am beyond ecstatic at my times – my splits are slightly faster than when I was doing them in Iraq (training for the 2009 Boston Marathon which I ran in 3:21:32). And this is despite doing very little speedwork since my son was born last January! It makes me extremely hopeful of my goal for a sub-3:10 marathon this spring!!
1/2 Mile Splits:
1: 2:57 (5:54 pace)
2: 2:55 (5:50 pace)
While my times have improved, I know I need to really work on my endurance (I used to do 8 x mile repeats in Iraq!). Now that I have the treadmill IN the house, I have no excuse to not do speedwork on a consistent basis.
How often do you do speedwork? Do you prefer mile repeats? Shorter Intervals? Tempo training?