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JOELSP Posts: 295
1/26/10 1:23 A

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O got speed through .64 test on treadmill. Run .64 of a mile upping your speed exponentially each minute. At .32 double the rate at which you were increasing. Its a good, quick test you can do before your regular work out to see where your at. As well make a conscious effort to never, EVER run slow. Last year in my off season I forgot this, and came back 10 seconds slower in my 1500m when I thought I would be faster. The second you start running slower, your muscles will begin to become use to it as well. Different muscle fiber propels you depending on your speed, you want to build the right type for your race.

Qualifying my statement:
I run shorter long distance the 1500m,3000m,and 5000m. I'm not sure if doing this will have any merit on half marathon and full marathon runners, but I do know this helped me for my races.

Edited by: JOELSP at: 1/26/2010 (01:27)
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KMS324's Photo KMS324 Posts: 7
4/8/08 4:30 P

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Hi everyone - While I agree with what TSINDZ says, I do think it is possible to increase your speed. I must preface by saying that I am not a huge speed demon but here is what I learned by decreasing my split times in order to finish the marathon...

From my experience, the best way to increase your speed is to first build up endurance because it is not easy to get faster if you only run a mile at a time. www.halhigdon.com and www.jeffgalloway.com both have fabulous training programs for various distances. I think Jeff Galloway is a believer in the run-walk method, meaning like in a marathon, run 5 minutes, walk a minute because it gives you more energy and endurance to go faster. He goes into greater detail on his website and I highly recommend his books.

If you are able to run more than a mile at a time, I would highly suggest fartlek training. This is more advanced but highly highly effective. It's basically altering the pace of your run to include short bursts of running (it's like interval training). For instance, if you want to run for 45 minutes, you can do 6 minutes of running then a 30 second "sprint" and repeat that for 45 minutes. I want to emphasize that this is not easy and takes time for your body to get used to it and is something to gradually work up to. (It kicks my butt all the time!) I started by doing it for 20 minutes and slowly working up to longer workouts because it was hard for my body to adjust and have enough energy to go the whole workout without pooping out!

I think beginners can do this type of workout because it is just a variation of an interval workout. However, if you are a beginner trying this, you most likely will not see faster times for awhile until you build up to running longer distances. BUT by varying your pace and heart rate, over time you will find yourself getting faster because your body will in better "running" shape both in endurance and speed. And it is a great way to burn calories!

Hope that helps and let me know if you are confused or anything. :)

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JUSTLOCKET's Photo JUSTLOCKET Posts: 927
3/22/08 1:17 P

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it's funny cuz sometimes I perseverate about how to run faster... as you can see by my blogs... and other times and I am so gosh darn grateful to finish the run and STILL BE ALIVE! ahahah!
so.... having said that... hee hee.. this weekend.. I am in the thank goodness I made it through- mode! ahahah!!




BLOOREGARD's Photo BLOOREGARD Posts: 393
3/20/08 8:28 A

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Tsindz...Thanks so much for posting that response from your other group. I feel more informed as well.
I suppose we do have to put our speed envy on the back burner. Although it is hard because we all want a quick fix don't we?
I have looked at that book Run less Run faster at the bookstore and it seems like a good book.
We will get there...

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TSINDZ's Photo TSINDZ Posts: 1,036
3/19/08 11:49 A

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Hello!

Further and final discussion on the question of speed see link

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x2189x1320R>8367


I hope you'll find the infor helpful. I certainly feel that I'm better informed.I'll have to manage my speed envy knowing in due time my body will adjust.

Bloo, we will have to abandon the speedwork workout for intervals, hill work and long distance runs.

We in this for the long haul! Happy Running.

Edited by: TSINDZ at: 3/19/2008 (11:50)

Keep moving!

TS
Jhb, South Africa





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TSINDZ's Photo TSINDZ Posts: 1,036
3/18/08 5:07 P

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I posted our SPEED question on Rookie Running Group this is the response I received from 5KMOM911

What I have read in a number of running publications/books is that speedwork really shouldn't come into play until one has been running for about a year. The reason, your body is still adapting and being conditioned to the rigors of running. Not allowing for these changes to occur may lead to a bigger risk for injury. That being said, what works for others may not work for you. But know that injuries such as stress fractures, bursitis, tendonitis, while inevitable in some cases, rise greatly in those who are not allowing their body's to change over time.

Also know that that a runner generally does not peak in this sport until 10-15 years after they start running (Look at Brian Sell, Ryan Hall). So many of the people you see at your runs have been running for years. However, there are those rare exceptions for those people who take up running and are speed demons right off the bat. They can thank good genetics and lots of fast twitch muscle fibers interspersed with a quality of slow twitch muscle fibers.

I added some really good quality speedwork (intervals, fartleks, tempos) about a year after I started running via my CardiO2 run class at my gym. I only run 3 days per week (sometimes 4), with one of those days being strength work (AKA hills), one day intervals/tempos, and the 3rd day being a long slow distant run of an hour plus (longer if training for a 1/2 marathon).

I just read an article about a local woman who is 80 years old (qualified and won Boston in her age division a few years ago) and they asked her what one area made her a better runner and surprisingly it wasn't doing speedwork, it was actually running hill repeats or doing incline work on the treadmill More and more running coaches are pushing their students to concentrate on doing some really good and solid hill repeats. These types of workouts really strengthen the hamstrings and glutes, therefore making one faster on a more level running course.

If you are looking for a good program, you may want to check out the books, Run Less, Run Faster , Hal Higdon's Run Fast, and Runners World's Run Faster.

Lastly, as you continue running you will gain speed without taxing the body. Endurance brings speed, too. I read in the British edition of Runner's World (Oct 2007) about a gentleman who was encouraged to run his LSD runs much slower than his normal training pace...he referred to this pace as 'painfully slow.' Surprisingly he shaved off 22 minutes from his marathon time in less than a year, but he saw his times for other distances falling after just 7 weeks.

Hope this helps and...

HAPPY RUNNING!

I've attached the link to my question in case you want to follow the rest of the conversation.
www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=0x2189x1320R>8367



Keep moving!

TS
Jhb, South Africa





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BLOOREGARD's Photo BLOOREGARD Posts: 393
3/18/08 10:12 A

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Tsindz...oooh, thanks for posting that link! I am going to try it tomorrow as well. Looking forward to your impression of it!
Bloo ;)

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TSINDZ's Photo TSINDZ Posts: 1,036
3/18/08 6:25 A

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Hi! Bloo

SP link on Running for Speed.

www.sparkpeople.com/resource/cardio_
ru
nning_speed.asp


I'll try it tomorrow and revert on my first impression. I'm scheduled for a 40min run tomorrow morning.

Edited by: TSINDZ at: 3/18/2008 (06:26)

Keep moving!

TS
Jhb, South Africa





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BLOOREGARD's Photo BLOOREGARD Posts: 393
3/14/08 1:43 P

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Ok, I know alot of you runners at the cafe are super speedy...which is where I am lacking....how did you get so speedy?
If you would like to share....please post your training schedule that you found successful to bumping up your speed.
Thanks!
Bloo :)


Check out the latest team for ALL Runner's, no matter what *program* you are in!!:

Runner's Cafe:
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