Back at the Track

Speed work.


It's been a long while since I've done any real speed work. I ran Yassos like a boss while training for Marine Corps. It's no coincidence that I PR'd the crap out of that race too. What is it that I always say? You have to run faster to run faster.


Welp, I'm ready to run faster. All winter and spring I focused on endurance and distance. These short, sturdy little legs are built for distance. Run for six hours straight? Sure! Run a 5K? Eh, not so fast. (heh)


Everything in my marathon brain says, "Hold up! Save it for later!" But in a 5K, there is no later. I have to tell my brain to "HTFU, it's only going to hurt for a few minutes." Indeed, 5Ks hurt if you're doing it right.  There may even be barfing at the end.  Or at least some really dramatic dry heaving.  (I'm just so freakin eloquent, aren't I?)


In the back of my bird brain I had the notion I might just race this weekend to see what I'm working with.  Surely I can find a 5K somewhere!  So tonight I planned on running three single mile repeats to gauge what kind of 5K shape I'm actually in. Then a little pink light came on and I had a realization. What in the Sam Hill pace was I going to base my mile repeats? Dumb, dumb, dumb idea. Instead, I picked an arbitrary number and decided to run a Magic Mile. All out, fast twitch muscles engaged, let's see where I am.


Well, I hit my arbitrary goal and then some. So that's a relief I guess. I guess. Just pulled that number out of my, er, hat.  Honestly, I'd like to see a full minute faster than that.  I've got it in me, this I know.


Now it's time to set some real goals for where I want to be by the end of summer. I'd like to arrive at Chicago's doorstep lighter, leaner and faster than I've ever been. That's going to take a lot of discipline and a lot of time at the track. Every workout has to count; no "junk" miles. Yikes!


I've neglected my strength training this year. And it is evident. I can tell the weakness in my arms and in my lazy glutes. (can't remember the last time I did a squat) And my six pack has turned more into a bag of marshmallows. Running alone isn't going to get me the numbers I want to see on the clock.


So I'll finally make a training plan and find time for lifting and yoga amongst the swim drills and cycling. And you can be sure that each week I'll be circling that track, over and over.


Yassos, ladders, intervals, strides, plyometrics, hills and mile repeats.  Oh have mercy, mile repeats.  


Cause we all know, you have to run faster to run faster!


What's your go to speed workout?  Got any secrets to shaving minutes off my 5K?