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.

[lyras]

Can I ask what you consider a "pretty short hill"? I've been running entirely on the flat while I regain my running base (ie 3-4 x 30-40 mins a week), but I really need to get in a few hills and some speed work now.

Also, as an asthmatic, I find speed workouts challenging, but boy, do my lungs thank me afterward. I can almost feel them expanding!

Musicwise, I'm another audiobook listener, although I am trying to do at least one run a week without any audio.

[coverallthebasses]

I would estimate that it's probably about 125m total distance but I'm not sure about the elevation. I'm fortunate in that I live in a pretty hilly area so it's not hard for me to get in that training in (though it definitely is irritating during the runs themselves!) but I'd like to try and run at the nearby track to see how my time changes.

What kind of speed workouts do you do? One of my high school friends both ran and swam with asthma and only had to adjust her workouts slightly.

[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.

[lyras]

With the speedwork, I just have to be a bit more cautious - I used to play it by ear, and slow down when I felt an attack coming on...but then a couple of years ago I pushed it too far and realised exactly how stupid that was. So this time around, I think I'm just going to start with really short sprints and lots of reps, and work up to longer reps.

Good luck with the training!

[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.

[crazymule]

I'm not so much for speed running, although I've been trying to do a few sprints (30 seconds interspaced with walking or slow jogging)

I find that I cant jog and listen to music. I think that's because I jog with my dog and like to be able to listen for any sounds of distress he might be making or give him a command to get closer or farther away from me. I would love to run with music but just dont know if I can do it.

[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.

[coverallthebasses]

Thanks! You too!

[coverallthebasses]

I find that speed v. distance is very individual. While I've finally really started to enjoy distance running, I still prefer sprinting just because it's what I'm used to! You might find the fartlek idea mentioned in my original entry interesting once you get into the later weeks of the C25K program as a way to switch things up as it's mostly interval based.

That's totally understandable; I can definitely see how running with music would detract from being able to run with your dog!

[narilka]

I actually have a really hard time running without music, but then I hate that I can't hear my surroundings. What sort of music do you like? I might be able to offer some suggestions from my list.

[coverallthebasses]

I haven't been running without music for a long time, actually, and I'm sure I'd also have a hard time running without it!

My tastes in music are very eclectic and broad. I'm a music major so I find it easy to appreciate most any type but when running I tend to listen more to electronic/dance or rock. Maybe we can do a music swap if you're interested. What do you like to run to?