Happy Monday and weekly check-in

[ell]

Firstly:
Congrats to losingit and everyone who raced this weekend! If you haven't done so already, tell us how your race went, we'd love to hear about it and congratulate you!

Second:
Inspiring quote for today:
Take care of yourself. Eat well, rest, train hard and smart, make time to think and breathe. Be intentional with your time.

-Kristin Armstrong, Author and runner

And lastly:
Any difficult goals you're stretching for this season? How do you deal with the fall/winter blahs and bad weather if you're Northern Hemisphere and the transition to summer race readiness for those of you in the South?

Comments

[ilanarama]

Last winter I had a similar goal - my short race distance times were out of whack with my long race distance times, and I wanted to get faster for short distances. What helped me was once a week running very short intervals with ~double recovery time, slowly increasing. That is:

Week 1: 8x 30 sec hard / 1 min easy
Week 2: 8x 45 sec hard / 1:30 easy
Week 3: 8x 1 min hard / 1:30 easy
Week 4: 8x 1:30 hard / 1:30 easy
Week 5: 8x 2 min hard / 2 min easy
Week 6: 6x 3 min hard / 2 min easy

Each workout started with 2 easy miles. This really helped me! I was able to PR hugely in a 5K. I think that the very short intervals at the beginning, with long recoveries, allow you to focus on keeping form up during the fast running.

[ell]

Thank you for this!

I was intending intervals - but this is a nice targeted interval progression that will be much better than 4x400's...

I will give it a try and see how it goes. Maybe I can find a good Turkey Trot to test it on :-)