When To Do A Wednesday Workout

I wasn’t sure I was going to get to run today because of school stuff. Turns out, I did get to run and OH MY GOD IT WAS FREEEEEEEEEZZZZZZZZING!

Oh. Hell. No.

Oh. Hell. No.

In reality, I was fine…except for my face…and my brain. My friend and I tried to have a chat in between sets and I was legitimately out of it.

Brain freeze.

So, Wednesday workout are fun. Hard track workouts = fast Abby! (I hope. Eeeek! Fingers crossed)

My track is on the river, ergo there is ALWAYS a headwind. Oh yay.

My track is on the river, ergo there is ALWAYS a headwind. Oh yay.

Nice view. Ice cold, though.

I set out to do 10 x 400s but only managed to do 8 of them with an 800 jog to get the full mileage for the day. Holy hard.

Mid-week workouts are a great because they’re far enough away from long runs to have fresh legs and enough time to recover from the hard workout in time for another long run that upcoming weekend.

I find (and sciences shows) that speedy workouts make me a stronger distance runner. And I like to feel strong when I’m running distance.

Long runners kick butt!

Long runners kick butt!

400s, 800s, and mile repeats are the favorite workouts of distance runners. Ha, maybe “favorite” is more accurate. We are not doing these workouts to win 5Ks, rather to win our half and full marathons.

My friends win races. I feel cooler just knowing and sometimes getting to run alongside them. I am also their #1 cheerleader in volume and enthusiasm. Ask anyone.

What was your Workout Wednesday, or is Wednesday not your workout day? Did you hit the roads in the frigid temps or stay indoors on the treadmill? I treadmilled yesterday and feel exactly zero runner’s guilt about it. I like the treadmill. Do you? Are we still friends if I’m not an outdoor running purist? Please say yes!

Now go out and run.

Workout Wednesdays: Hard & Fast

I have said it probably 763,229 times: If you want to run faster, you have to train faster. Apparently, last night was a “train faster” night for me, which is stupid of me. I was running my 3 miles at a 7:40 pace. Ummmm…definitely NOT a recovering-from-surgery pace, stupid. Note to self: next time, shoot for 8:00 minute miles. Oy.

What can I tell you? The music got to me.

Who can resist running fast while listening to “Born to Run”? I ask you, show me this person!

There are so many workouts to do that will test your anaerobic capacity, but my supreme favorite is a good ‘ol track workout. You may be a track newbie, so here’s the skinny.

  1. Tracks are 1/4 mile around or 400 meters, 4 laps = 1 miles (1600 meters)
  2. They run counterclockwise
  3. Fast people on the inside, slow people on the outside
  4. Don’t spit your gum on the track

These rules all apply to the Warning Track at Yankee Stadium. You could do your speed workout here, too, I suppose. I mean, some people get to do that (AWESOME!). I don’t know your life.

 

That’s all you need to know about tracks to do this workout. Ready? Go!

  • 1 mile warm up
  • 4 x 400 meters @ max pace, 1 minute rest in between
  • 2 x 800 meters @ max pace, 1 minute rest in between
  • 1 mile (4 laps): 200 meter (1/2 lap) sprint, 200 meter (1/2 lap) slow jog
  • 1/2 – 1 mile cool down, slow jog

The Great Lawn is actually my favorite place to do speed work. In the light, though. I trip a lot when I try to run fast (or at all) in the dark.

 

Should be a fast workout that doesn’t take all day. Be specific about your recovery times so that your body doesn’t cool down to much in between sets. This is all about pushing your body to it’s limits, which will teach it to become more efficient during longer, slower runs. What are you waiting for? Find a track or measure out 400 meters in your neighborhood. HIT IT!

Just a pretty picture of the Reservoir. Not that I would EVER try to do speed work there. So. Many. People.

Now go out and run.

Drop Sets

People hem and haw about treadmill running, but it’s a big part of my training because, well, sometimes I need to be indoors. I won’t gross you out bore you with the details. Anywho, I’m always trying to come up with different ways to pass the time on the Spinning Devil and while on vacation in Colorado on my parents’ treadmill, I came up with this one:

Lots of thinking (and running!) went on in this gym over Christmas

Drop Sets

How to do them:

  1. Warm up for a mile
  2. Find your 10K pace
  3. Every .10 mile on the treadmill, increase your speed by .10 until you’ve run a mile
  4. Recover at moderate pace for 1/2 mile
  5. Repeat two-four times
  6. Cool down 1/2 mile

I like this workout. First of all, the workout makes the time FLY on the treadmill, which is no easy feat.

Time flies = Abby flies!

The other part I love is that I can push just a little bit more each time and it’s always do-able. I don’t even feel the .10 increase in speed but the accumulation of going from running a 7-minute mile to a 6 minute mile over the course of a single mile really adds up and makes me feel super-speedy (even if I’m not…). Runner ego boost!

It’s also a great way to test your speed limits and go for it in a safe environment.

Not quit whining about how running on a treadmill is soooooo boring and try these Drop Sets.

Now go out and run!