I want to run fast. I want to run long too, but first, I need to go fast. I've got unfinished business with the marathon, so I have made the decision to go for it, again. I want to make my McMillan calculator legit - to achieve the performances at the marathon distance that it says I can achieve. Mostly, I want to qualify for Boston. Let's be real - who doesn't, at least somewhere in that heart of theirs?
But how does a runner go about getting fast? I know I can't just cross my fingers and hope it happens. So I did the thing I am best at - I started researching. Here's what I learned.
1. You have to go fast to get fast.
Doing all of your runs at an easy pace is not going to magically make you faster on race day. Some of your workouts need to involve speed, in fartlek, interval or tempo style. I just started using my Brain Training for Runners plan - yesterday I had to run 12 - 400s at 3k pace with 3 minute active recoveries in between. My legs didn't know what hit 'em. But that's the kind of crap that will make you faster. I know this because I used to do track workouts, and I was faster back then!
Good reading to back up my point:
2. Getting lean helps you get faster.
I've heard that you can run 2 seconds a mile faster for every pound you lose - up to a point, of course. A relaxing summer of indulgence has left me with a few extra - I could stand to lose 10 or so. 20 seconds faster a mile - now that would be an impact. I'm reigning in my eating now and keeping it healthy.
Good reading to back up my point:
3. Be consistent.
I'm really good at starting out with a training plan, full of enthusiasm and raring to go. But a few weeks in, I'll find myself looking at other plans longingly. Before I know it, I'm just winging my workouts and throwing in junk miles. I quit doing the speedwork and the strength training, and then I'm just floundering. I'll have a poor race performance as a result, and it becomes a big spiral. My goal for this training session is to stick to the plan the whole way through...if I can do that, it will be my first time of following a plan through the end. And that will be an achievement.
Those are the three keys I'm focusing on for now. I'll let you know how it goes.
Do you have any good advice about how to get faster?
Great post.
ReplyDeleteExcellent information.
My method to qualify for Boston is to get older. ;)
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