speed workouts + running music?

[coverallthebasses]

Does anyone incorporate speed workouts into their running program? As a former track sprinter I've always liked doing these types of workouts because they're quick and, for me personally, a nice way to break up the monotony of doing the same long run three times a week. There's a pretty short but steep hill near where I live and I like to aim for doing 8-10 sprint up-walk down pairs, but I've also done fartleks in the past.

On a completely different note, I was wondering if anyone else likes to run while listening to music! I have a workout playlist that I bring when I run. Any suggestions for good songs to listen to either while running or in the gym?

Comments

[ilanarama]

Hill sprints are really a great muscle-building workout! I am using Brad Hudson's book Run Faster as a program guide (it seems to be a really awesome book!), and he throws them in quite frequently.

I aim for two speed workouts plus a long run each week, with easy runs on other days. My speed workouts are designed for whatever my goal is - I'm an old-lady marathoner and mountain runner, working toward a half marathon in 4 weeks and a mountain trail 17-miler in 16 weeks, so my reps are relatively long and slow. For example, this morning I did 2 miles warm-up, 5 (1 mile @ 10K pace, 3 min jog recovery), 1 mile cool-down.

I listen to music on my speed days, just stuff I like or have gotten from friends and am checking out. On my long and easy days, I listen to downloaded audiobooks.

[coverallthebasses]

Ooh, I've never heard of that book before. What is it like? Do you recommend it?

I personally am just settling into a new program after running a 5k on the 17th (I'm a newbie at distance). I'm currently working towards running a 10k either by the end of the summer or in early fall but haven't really fleshed out the details of my plan yet.

You and lyras are the only people I've talked to who listen to audiobooks on the run! I'm intrigued and might look into downloading some for my next run.

[ilanarama]

It's an excellent book, IMHO. It's not so much a prescriptive program (run these workouts this way for this goal) as it is a philosophy of what a running program with a specific goal should include, and how to tweak those elements to correspond with your particular strengths and weaknesses. I mean, it does include sample programs, but the point is not to take those as absolutes but to use them and modify them for your own needs.

As far as audiobooks go, I am lucky to have a library that is a member of NetLibrary.com and also has just joined a statewide consortium of libraries which gives access to even more materials. It's awesome to be able to check out audiobooks on my computer, load them up, and go listen and run.

[coverallthebasses]

That sounds really interesting. Thanks for explaining further! I will definitely look into it.

Have you checked out http://www.librivox.org? It looks pretty convenient as well, though only books in the public domain are available.