Today I took advantage of the motivation that comes from my new-found running group and took part in my first ever speed training day. My friend Kyle and I decided to hit up a local track in the pouring rain to run mile repeats. The goal was to run a mile (4 laps) at a faster than normal pace, walk a lap, run another mile and repeat until we had run 5 miles.
This was the first time I had run on a track for more than a couple hundred meters in well over 3 years. The last time was when I was weaning myself onto barefoot running so I ran laps of the grass ring inside the track, so I’m not even sure that counts.
Given that my fastest pace for a 10K right now stands at about 4:45 mins/km (7:39 mins/mile), my goal for the day was to run my mile repeats at a 4:30 mins/km pace (7:15 mins/mile). I figure if I can consistently do speed training at that level it should help me get a bit faster.
Excited to do some fast running.
The first mile was great. I felt quick and relatively rested and ready to go. The first couple hundred meters were an effort to find the right pace. I started of fast at around 3:45 mins/km (6:02/mile) which was clearly unsustainable so I eventually settled in to a 4:05-4:10/km pace (6:42/km). At the end of the mile I was winded but I had set a new mile record (6:36) since I first got my Garmin and was satisfied. Apparently the GPS in my watch was about 60 meters off, however so the real pace is closer to 6:40-6:50.
The next mile was also strong. I set a new 1K best for my Garmin (4:06) and finished the mile 1 second faster than my first (6:49 v. 6:50). As expected I tapered off from there with the final 3 miles clocking in at 6:59, 6:56, and 6:55 respectively. I managed to keep my feet moving quickly and my bouncing to a minimum though. Keeping good form was another goal I had as fatigue set it. These last three mile repeats felt pretty damn hard and I felt increasing dread at each starting line.
A bunch of stats for nerds. Click to enlarge.
As soon as we were done running however, I was buzzing. I felt so good and continue to ride my runner’s high. I had always found it curious when I watched interviews with elite runners that so many of them cite speed days as their favourite training days, but now I get it. I am totally famished but totally elated. With that, I am off to get lunch. In conclusion, running fast is awesome.
Tired and soaked but riding the sweet sweet runner’s high.
Cheers,
Steve
Yelling at the Moon 