“If you want to run at a fast pace, you need to train at a fast pace several days a week.” – Hal Higdon

Before I wasn’t too worried about speed, and never did any speed work training.  But now, I know I can run a 5K, 10K, 10 miler, half marathon, even a full marathon. I think after 2 full marathons, I finally have the right to call myself a runner. So it is time to take my running to a different level. I have decided it is no longer about, “Can I run this milage or not… ” because I have already proved that I can, physically and mentally.  So my running is now about doing my personal best. And in order to break old records and create new ones for myself, I need speed drills.

I was always confused on speed drills. Maybe that is why it has taken this long to try one out. But I tend to always complicate things, when really it is very simple. Hal Higdon says, “If you want to run at a fast pace, you need to train at a fast pace several days a week.” So that is what my plan is. The only thing that I regret is not starting this speed work training sooner. My half marathon is in less than four weeks. But my one fitness goal for November is to train properly for this half marathon. Training includes, speed work, tempo runs, long distance runs, strength training, and some mild stretching.

On Sunday night, I felt really good, after I ran, my 5k speed work training run. So I decided today to try it again.

RUN ANALYZE

SUMMERY from my Garmin

Distance: 3.12 miles

Time: 26:03

Average Pace: 8:24

Best Pace: 7:20

Calories: 253 C

Run Cadence: 96

TREADMILL DETAILS

Again I ran this on the treadmill. (I hate the treadmill, and usually run outside) This time, I started out running at 6.8- 7.0, for the first mile. Then on the second mile I brought it up to 7.0-7.5. The third mile I ran at 7.5-7.8. whole time I felt really good. I never felt like I had to stop. I felt like I could keep going. This is a very good sign, but I think I can push myself more. Next time I do speed drills I am going to do interval training and really sprint hard.

Again I ran in my Newton- Distance U. This is the lightest and most minimalist shoe in my shoe rotation. Because of the shoes, my run felt light, easy, and fast. I still want to work on bring my Cadence up.

STRENGTH TRAIN

I also have been trying to do more strength training. It is a must for me on days when I do speed drills. I am really trying to strengthen my core. So below are the details.

seated dumbbell rear deltoid raises – 3 sets (10 reps) 5 lb dumbbells

seated dumbbell front raise – 3 sets (10 reps) 5 lb dumbbells – this was my favorite one and this one intensely works your abs.

weighted crunch on stability ball – 3 sets (10 reps) 5 lb dumbbells

plank on forearms while balancing on the stability ball – 3 sets 1 minute each

VOTING

Also everyone knows what today is…. ELECTION DAY! So this morning I woke up at 6:40 am and was at the polls by 7:00 am. It felt good to be so productive before work – getting my work out in and my vote on. As you may or may not know, I live in Washington, DC, which is by far the most political area in the USA. Sometimes being surrounded by politics all the time can be exhausting and stressful, but today was a happy day. I am so proud have the freedom to vote. It is days like these that make me grateful that I was born an American.

My sticker. My proof. I voted.

If you haven’t had the chance to vote yet… it is not too late! 

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