workout of the day

****warning: I’m an explainer. If you don’t care about my justification simply read the middle section (the part in bold) and ignore the rest.

Today was supposed to be a speed day, but I slept in. The workout below I made up on the train on the way home while trying to figure out how to motivate myself to run fast while at the same time trying to justify not actually having to push myself too hard or run too fast (did I mention I’m scared of running fast?). And I ended up liking it – as with all first time workouts I’ll make modifications the next time I use it but this is a pretty good base workout.

Notes before I start:

1. I enjoy doing things I’m good at and don’t often find it too hard to motivate myself to them. This includes long(ish) runs and cross training. Not hard. Not painful. Simple and straightforward and usually comes with a sense of accomplishment.

2. I don’t enjoy things I’m not good at and often find myself trying to justify how to not do them. This includes speed work and lifting weights.

a. I don’t really enjoy speed work mostly because I find it difficult to know how hard I should push myself because I’m afraid I’ll burn out at the end. So on the flip side I won’t push myself hard enough and will end up with a feeling of self loathing. Also, if I have to run 4x800 what is the motivation to go fast? The distance is the same no matter how fast I go.

b. I don’t enjoy lifting weights because, honestly, I find it boring and it hurts. Neither of which appeal to me. End of story.

c. Needless to say, I sleep in a lot on these days

d. Yes, I know if I spent more time doing them I would get better at them and possibly enjoy them more. But, once again, I have no desire to get good at them and therefore no motivation.

3. However, as much as I don’t like things I know that to be a well rounded athlete I must force myself to do them. So, I try to package them in ways in that appeal more to me, such as alternating sets of weights with jumping rope.

4. Since I’m training for a half marathon I find it relatively easy to justify turning speed work into more of an interval training since I need to have a faster speed over longer distances not just short sprints. Case in point my speed pyramid (I actually usually acknowledge that this is interval work and do it on a middle distance day and only use it as speed work if I’m truly unmotivated to run fast).

5. I like patterns and workouts that follow patterns because if it isn’t simple I’ll get half way through and forget what I was supposed to be doing

6. I base my “gym time” workouts on an hour in the gym because on days I go that is usually what I’m limited to

Without further ado, my speed work/ interval training of the day:

5 minutes warm up

5 x 10 minute intervals

To do an interval: run a mile at a speed faster than your normal pace but not a full out sprint (unless you want to do actual speed work and then run at an all out sprint). Use the extra time left in your ten minutes to walk/recover before repeating. For example, if you run at a pace of 10 mph, that is a six minute mile, and then you have four minutes to walk.

5 minute cool down

Follow up Notes:

1. Combining distance with time provides motivation to run fast. The faster you run the faster you’re done the more time you have to recover. This appeals to me.

2. For extra motivation, make it a goal to run the last two or three miles at paces faster than the first two or three. For example, run the first three miles at a pace of 6:30 which gives you 3:30 to recover then run the fourth at 6:15 giving you 3:45 to recover before running the last at 6:00.

3. Feel free to modify.

a. If you run to/from the gym or have more time to warm up and cool down add more intervals or if you actually sprint only do three intervals

b. If you need more than ten minutes per interval pick a time that works for you. Run an eight minute mile and then walk or jog for four minutes for a twelve minute interval. The premise is still the same.