I had a good run so I documented it with a picture. On those days that I am not feelin the drive to get out and do my speedwork, I can look at this photo and remember how good it felt to see the results of my consistent work.

2023 is the year for me to build on the endurance I gained last year by working in speedwork to prepare for my next race- Tunnel Hill 50. This does not mean I plan to run a blazing fast 50 mile race- the purpose is to teach my body to run faster at my easy/long run pace. 50 miles is a long way and getting my pace faster at an easier effort will make my race day experience more enjoyable.

One of the best lessons I have learned from the coaching training I have went through, as well as working with run coaches over the years is the importance of making my “easy” days easy so I can really go after it on the speed workout days. There is a clear difference in the results of my speedwork when I keep my heart rate down on the “easy” runs.

Improvements come fast with consistency.

I like to remind myself often of what my goals and strategy are.

#1 Goal- stay healthy, enjoy running, and keep a healthy balance of work and play in my life

#2 Goal- build my weekly average mileage and work towards getting my easy pace, faster.

What is my strategy?

Twice a week speed work outs. *I suggest working with a Run coach to determine what is the correct mileage/pace for you. A great coaches plan gives you the best chance of running injury free.

Tuesday- Time based speed at a 10k effort. I mix up the workouts to keep it interesting. I do things like 5 x 8 minute runs on flat path at a 10k effort, with a 1 minute recovery between sets.

Thursday- Tempo pace at a slightly quicker pace than half marathon effort. 30 to 80 minutes.
Easy runs on all other days. I run 5 days a week, sometimes 6. I also listen to my body and if my “problem” areas start giving me little aches and pains I will back down my mileage.

I am seeing improvements-

With adding these speed work outs I have seen improvements, my easy pace is getting faster on my weekend long runs. I have had a “half marathon” fast time (based on the last two years) during my 14 + mile runs a few weeks in a row. I am running these long runs at a truly comfortable pace. My body is adapting to the speedwork and allowing my easy pace to be a touch faster.

——> What is your favorite work out of the week?

——> Leave me a comment.

Summary of my Photos:

Starting my long run from Ornery Mule Racing Trailhead (our shop/headquarters)
Screenshot of what my Garmin watch is telling me about my current fitness. This is an improvement :-)
Spring Energy- These Apple “Awesome sauce” Spring energy gels were the BEST on my run! They follow my nutrition guidelines, taste great and fuel me well!
My son and I are training for the same race. We did a long run to Dairy Queen. He had a Dairy Queen Ice cream. I went to the gas station and got an ice cold sparkling water. I brought a gluten free tortilla with butter and “just peanuts” peanut butter for my after run treat.
Our recovery dinner was taco meat, quinoa, black beans and veggies made into salad and mini burritos. So delicious!
Ordinary people doing extraordinary things!

Why speedwork is good for everyone