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    SLENDERELLA61   140,655
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The Way to Run Faster is to Run Faster!!

Saturday, December 21, 2013

This morn I ran a 4:01 half mile per my Garmin, breaking my previous measured best of 4:22. I'm still getting fitter and faster! I kind of laugh at me trying to beat 4 minutes. When I was growing up I remember all the hype about beating the 4 minute mile. For me it's the 4 minute half mile!

Next I'll try to keep that pace for .75 miles. So according to what I've read the way to get faster for races is to train running faster in shorter distances. And train the longer distances at a slower pace so the recovery isn't too arduous that you can do it again soon. I'll soon work up to one mile repeats and then 1.5 miles before my March 8th race. Training smart and staying healthy are priorities just below maintaining my weight and staying healthy.

I just love being a fit old lady! Thanks, SparkPeople. I'd have never done it without you!!
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  Member Comments About This Blog Post:

LEWILL1982 12/27/2013 11:27AM

    I'm just catching up and I'm late to the party, but yes, to get faster, it's important to add intervals and sprints into your work outs. After my last HM, I made it a goal to get out there and run sprints/intervals one day per week, along with my regular running schedule. I don't know if it's helped yet, but it's becoming easier to breathe and my recovery is improving, so that's something. Good luck!

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_LINDA 12/23/2013 9:55AM

    Sounds amazing to me! New heights of fitness indeed! Love to read how you improve yourself!
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GABY1948 12/22/2013 2:46PM

    Agreed....isn't it funny how everything now is praise when I see someone being healthy...out walking or running no matter their size.

You are doing SO emoticon and I thank you for including all of us with you! Have a wonderful Sunday!

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AQUAGIRL08 12/22/2013 2:28PM

    Old lady you are not! You are beautiful and fit. And. Ageless!

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MEXGAL1 12/22/2013 10:04AM

    woo hoo! Here's to fit old ladies. I feel fairly fit as well with my health under control and my 4 miles per day.
Happy Holidays Marsha
Sallie

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MSLZZY 12/22/2013 8:12AM

    emoticon emoticon

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STRIVERONE 12/21/2013 11:00PM

    I think there is a sub-eight minute mile on your 2014 calendar.

Comment edited on: 12/21/2013 11:00:33 PM

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JOYINKY 12/21/2013 9:27PM

    Yes, turning back that clock is fun! Both literally, life is better and the reactions of other people is fun too. You are timeless!

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NATPLUMMER 12/21/2013 7:36PM

    emoticon

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FROSTY99 12/21/2013 7:02PM

    emoticon

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GEMLADYONE 12/21/2013 6:43PM

    It's amazing what our bodies can do when we care for them...I'm not as fast as you but am also getting faster. Mainly I'm getting stronger and feeling better...so glad I started running and got serious about SP again! emoticon

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BOOKAPHILE 12/21/2013 6:19PM

    There's so much more science to this than I ever imagined! I admire you for digging in and sifting through to find what will help you achieve your goals!

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MANDELOVICH 12/21/2013 5:24PM

    You are fit but not old at all. Amazing!

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CELIAMINER 12/21/2013 4:53PM

    Let me know when you get old...you're certainly not there yet. Keep running!

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NEW-CAZ 12/21/2013 3:30PM

    OLd? You? NEVER! Sprng chicken and a very fit one at that emoticon emoticon

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HARROWJET 12/21/2013 3:23PM

    Your 'fitness' will help keep you from getting old emoticon

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WATERMELLEN 12/21/2013 1:26PM

    Fit, yes. Old, never!! Just not happening!!

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LIVE2RUN4LIFE 12/21/2013 12:54PM

    It's true that you get faster by running faster, but more accurate to say that you get faster by recovering from running faster. That's where the physical changes occur that make you stronger and hence more fatigue resistant, less injury prone and able to cover more ground with each stride.

The typical speed work for short races like a 5k is 400 meter repeats with 400 meter recoveries. This shorter repeat allows you to really push the pace while the recovery period reduces overall cost. Part of the reason to run the faster pace that these allow is to adapt your body to the build up of lactic acid and also to teach the brain how to coordinate the faster pace efficiently. Short repeats accomplish both of these things.

But you get faster in the period in between workouts, especially if you optimize recovery by allowing sufficient time between hard workouts, getting plenty of sleep and eating enough to fuel recovery as well as everyday activities.

Strong glutes / hips serve you well at faster paces. I hope you will also do some hill sprints.
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Comment edited on: 12/21/2013 1:02:19 PM

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