A New Speed Workout for National Running Day

national running day

Happy National Running Day to all my fellow runners and blogging friends! I’ve been reading “Hansons Marathon Method: A Renegade Path To Your Fastest Marathon”.  I plan to follow the training methods and plan from this book for the Wineglass Marathon.  (Training starts up again in just 2 more weeks!) One thing I have struggled on in my last few races is my pacing.  I am getting faster, but I have let that lead to overconfidence, and “going out too fast”, instead of sticking to my planned pace.  One thing Hanson talks about in his book is sticking to “prescribed pace” for each and EVERY workout.  Based on my marathon goal time (3:30), my prescribed pace for easy running (warm-ups, cool down, recovery, and easy runs) is 8:59-9:59.  It is hard for me to hold back that much when I am running, but he gets into physiology of marathon running and why running slow for 49% of your total mileage pays off on race day.  He also talks about why it is important to be able to run consistent pace for an entire run.  Who am I to argue with an expert! 😉 So I’m going to give it a try….

Today I tried a new speed work out from Hanson’s book; 12 x 400 at prescribed pace (1:45) with 400 meters recovery between each repeat (+ a one mile warm-up and cool-down for a total of 8 miles).  Hanson makes his runners do push-ups when they do not run their prescribed pace for each repeat; he joked about how he wouldn’t make the readers do push-ups… However, I thought the push-ups were a great idea! I am the first to admit that I HATE push-ups and what better reinforcement/motivation for me to learn to run a consistent pace!  For every second I was off my pace for a repeat, I did 1 push-up.  I ended up doing 11 push-ups total; 4 for running my warm-up too fast and the other 6 for “over running” my repeats.  I’m a fast learner when push-ups are involved (flash backs to my days of bootcamp! Lol), my last 5 repeats were 1:45 on the dot! It did feel like I was holding back for the first 8, but the last 4 repeats were challenging.

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In addition to my normal running, I have started a “burpee challenge” with my boyfriend and some of our friends.  You start out with 1 burpee, and add one a day for a year until you get to 365 burpees.  I joined the challenge late, so I only did 12 today while Danny did 71! Ouch!  Burpees are a standard exercise in cross-fit work-outs and they hit most of your major muscle groups! We’ll see how far I get, I have a feeling I may decide to hang-out around 50 when I get there! 😉

Burpee

Burpee

 

Anyone want to join the burpee challenge? How did you celebrate your National Running Day? 🙂

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9 thoughts on “A New Speed Workout for National Running Day

    • Thank you! And I like the fitness punishment too! Well, kind of! 😉 I definitely gravitate towards old school exercises that we did a lot of in the military! Have a great day!

  1. I AM THE WORST AT PACING MYSELF!! I am glad I am not the only one that struggles with this.
    365 burpees. I would have to be on some fancy drugs to be crazy enough to do that!

    • I should totally be better at pacing by now – but I get too excited at the beginning of a race and have a hard time not wanting to pass everyone! Lol I’m glad I’m not the only one!

      And I actually had a disagreement with my bf last night when he read my blog and said, “what?! You can’t stop at 50!!” Lol so busted! I’ll play it by ear and see how I feel but 365 seems a bit excessive to me! Hahaha 😉

    • There is no set time, it takes me about 1 min to do 10, I am slow through the different transitions. You want to do them as fast as you can to get cardio benefit without sacrificing form. I am doing sets of 5 right now with the goal of being able to do 10-15 in a row. And my running day was awesome – I hope you had a good one as well! 🙂

  2. Hey! Great speed workout and I love the burpee challenge. That sounds like fun! Push-ups while running track work is also a cool tactic. Have a fabulous Friday!

  3. Thanks for posting! I gotta read that book you mention. I never run in my prescribed range and I have to learn that it’s more important for me to do well on race day than it is to do well in training. And I sure don’t want to do any pushups (or burpees…….please no burpees!!!) :p

    • Haha – I hear you on the burpees! It’s amazing how I can run 10 miles, no problems…but a set of 10 burpees makes me feel ill! I’m so horrible with pacing during a race, which is why I’m giving the prescribed pace a try. My race pace has always been around a minute per mile faster so I am hoping it works out!

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