Use it or Lose it

I think the best way to start speedwork is just to do a fartlek run, where you just pick up the speed for a short distance whenever you feel like it. For example, you might decide to run fast to the next lamp post or tree or something like that.

Another workout that I like, but haven't been doing on my current plan, is really short hill sprints. You run as fast as you can manage up a steep hill for a very short distance, like for 10 seconds, then walk back down and repeat several times. Start with just 1 or 2 repeats and work up to 10.

Do you usually fight raccoons? I thought they were pretty skittish and stayed away from humans.

Hi Carolyn, Thanks for the suggestions - I like doing fartleks outside, and usually do some type of hills on my TM, but haven't for a few weeks.

I wasn't fighting raccoons; rather the raccoons were fighting each other near my bedroom window. They sounded like some unearthly creatures being tortured!

Speed work is always difficult, but it seems to bring so many benefits when done correctly. Good luck getting some in!

Since you do a lot of treadmill running, you might try doing your fartleks on the treadmill every once in a while. Warm up, and then speed up the machine for a length of time (for instance, increase the mph by 1.0-2.0 for 2 minutes). Then go back to your base speed and try increasing it again at regular intervals.

Doing tempo or speed work on the treadmill is one of the only ways I can tolerate it for a length of time.

Thanks Metcalf, Tracy & Carolyn. You guys are great for encouraging me!! :)