Getting me speedy

SO what's the key into speed.. here's what I think (and the area's I want to work on)

1. Pushing the stride - managing to use all of your leg length and widening it so you have more time between strides

2. Weight - lighten my frame (by 1.5 stone at least)

3. Mentally learn how to push to good pace and THEN be able to push more at ceratin points

Think my problem is I've spent my time in a safety zone and know where I am comftable.. but not being speedy is peeing me off big time, both in road and off road...

Just be interested to hear how people have managed to get speed going

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Originally Posted by Egglett

SO what's the key into speed.. here's what I think (and the area's I want to work on)

1. Pushing the stride - managing to use all of your leg length and widening it so you have more time between strides

2. Weight - lighten my frame (by 1.5 stone at least)

3. Mentally learn how to push to good pace and THEN be able to push more at ceratin points

Think my problem is I've spent my time in a safety zone and know where I am comftable.. but not being speedy is peeing me off big time, both in road and off road...

Just be interested to hear how people have managed to get speed going

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egglet to get faster you have to train faster
how fast do you run on the flat for say 3/ 4 miles ????????
what pace are you at per mile

Depends at the minute.. I'm a lazy cow at heart and I think I've got myself into a bad comfort zone that needs kicking into touch

Last week I did 4miles in 36mins.. I know that sounds crap to you speedy's but that is good for me... I'd say on a good run I am 10min miles or now tipping just under sometimes

I'm toying with trying to get speed work in.. probably should do that on some short runs?

There's a track session on Tuesday at Bolton Arena, that will get your legs moving. :D

I know and I toyed with that idea but I cant make Tuesday's.. I'm sort of looking for idea's of what other's do in their own time to get speedy

Think some of it is actually being at a level where you can start to push?

I was a slow starter really who didnt have alot of confidence in being able to actually run that far... I'm now alot more confident in my stamina and strength over lot's of miles (on road that is!) but speed isnt there yet

I need to work speed on both off and on road

For off road i'd say I am at least 20mins behind the end of the pack at most races which is bloody frustrating but is about lack of speed, being heavy at the mo and just starting out off road so lack of experience

But in road runining I think it's cos I am training mostly alone (ahhhh!!LOL) and like I said I can be a lazy cow

Get yourself into some short races.Run the first half steady and then try and go eyeballs out for the remainder.:D

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Originally Posted by Big Bad Baz

Get yourself into some short races.Run the first half steady and then try and go eyeballs out for the remainder.:D

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Or run the first half eyeballs out and then hang on for as long as you can :D.

LOL.. ArrrggghhH!

I'm hoping that my Weds nights with Hopey and co will start to kick in actully - they seem to have helped me so far, showing me that I can run faster I just have to make the effort dont I

This weeks been a tough one because I mucked up my long training run last week and the knock on into this week was quite a shock.. I normally do LSR on Saturday morning's - Sunday I am useless - far too "weekend" and body goes "what the hell are you doing?!"

Hopefully this week all back to normal so can try and get some speedy bursts

So.. should I aim for two short fast one's a week - or more?

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Originally Posted by david

Or run the first half eyeballs out and then hang on for as long as you can :D.

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Absolutely my friend.:)

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Originally Posted by Egglett

So.. should I aim for two short fast one's a week - or more?

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I would start with just one fast session a week and see how it goes. It's better to go carefully than overdo it and injure yourself. I can recommend Sarah Rowell's book as a good guide.

More training all round sounds like the ticket to me. I wouldn't worry about doing specific "speed" sessions yet although it may be very beneficial to train in a group. They are the top half of the cake - if you are worried still about weight then basically more running all round will make a real difference. If you can't keep up off road then practice!! Run off road more if you can.
Doing more formal sessions can be very difficult if you don't have the training foundation to back it up so make sure you follow the sensible advice above and don't overdo it too early and you should be able to improve nicely.

Finally, best of luck.

right Egglet if last week you did that 4 mile run in 36mins
wot are you going to try and do it in this week

i suggest you use this regular 4 mile run each week and try to better your time ,
dont bother with reps yet just try and do this run quicker
we await your next run
cmon try and take a bit of time off it
your not a lazy cow you just need to push a bit harder, seems like you want to so cmon , one faster session a week to start off , try and focus on something whilst your pushin it , and you will soon speed up .
let us know your time
yeah
daz

I'm not sure that longer stride length is necessarily a way to go faster - technique is a personal thing to an extent but I think I'm right to say that generally stride frequency is more important.

dont forget to rest in between hard sessions, 2 tough sessions per week and a long run

OK Daz.. that sounds like a good way to start to me so your on.. I should be able to give that 4miles a whizz Weds morning this week so will report back after that

Track Fairy - I'm marathon training at the moment so am at the top of more running - squeeze them in as much as I can.. this time I've managed to move up to 50-60mile weeks.. the past 5 weeks and avg of 55 miles over the weeks with a longish mid week (10-13) and long run Saturday's (20-22). I'm running every day pretty much although a couple of those days are what I'd class as recovery run's so they're not flat out

I run in a club off road Weds night and then the rest is on my own due to personal commitments. Might be time for me to find a speedy partner who can run when I can run

It's hard doing speed work on your own - but here's what I used to do
In the local park I found an uphill incline and measured out 200m approx
Then belted up it flat out (note the time)
Then once a week I did a session of reps up it at 90% of my max
ie if your best time is 45sec then do the reps in 50sec
Walk down to recover and try for 5 to 6 to begin with gradually building up to 10 to 12 - when you can manage this, time a flat out effort again - it should have improved.
Set yourself some achievable targets for the season - and keep a diary
If you do this for a few years you'll find yourself achieving goals that today
you'd class as 'pipedreams' - I know, because it worked for me.
If you need any more help just ask

Good tips.. thanks!!

Track Fairy - ref the weight - I 've worked out my own system using the main food groups of Core plan at wibbley's (Weight Watchers) - but when I'm marathon training my body seems to play tricks like retain water and stuff so as hard as I try it becomes a mine field.. I seriously want to be back at a lower weight before my marathon cos it's affecting my long runs and I'm sure I will benefit off road with a lighter frame

Oh dear... after all the good intensions this week's turning into a big downer... I think I'm at the edge of cold again or in the midst of a head cold.. feel crap today - and low and useless and all that goes with being a begginer wanting to get to intermediate!!

Fed up
:(

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Originally Posted by Egglett

feel crap today - and low and useless and all that goes with being a begginer wanting to get to intermediate!!

Fed up
:(

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Don't want to disappoint you but being quicker won't make that go away!

its just your preception will be different!

The 9 min milers think they'll be happy if they can do 8 min miles!

The 8 min miles.......you get the idea!

We all want to run faster!

Just keep at it!

Can't remember, have you got a garmin?

You can set up interval sessions on that if you can't make it down to the track!

Thanks Calf.. I know your right - just having a right downer.. think because I've always trained on my own I thought I was doing ok, but coming into a club where everyone's stunningly better than you has been a knock.. this week I'm a moaning bint because I've got a headcold and probably need a day off and a good sleep!

I need to add a speed session and get some practical in instead of dreaming and moaning dont I!

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Originally Posted by Egglett

Thanks Calf.. I know your right - just having a right downer.. think because I've always trained on my own I thought I was doing ok, but coming into a club where everyone's stunningly better than you has been a knock.. this week I'm a moaning bint because I've got a headcold and probably need a day off and a good sleep!

I need to add a speed session and get some practical in instead of dreaming and moaning dont I!

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Cheer up egg :D

I'm always towards the back on a club run, but since joining a club last year it has improved me no end, don't get me wrong i'm still right at the back at a race but atleast i'm enjoying it and can take part in them now where as I just couldn't have entered last year because i couldn't have done the distance, so another year and who knows. Running with others faster than you really pushes you. :)

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Originally Posted by Egglett

Thanks Calf.. I know your right - just having a right downer.. think because I've always trained on my own I thought I was doing ok, but coming into a club where everyone's stunningly better than you has been a knock.. this week I'm a moaning bint because I've got a headcold and probably need a day off and a good sleep!

I need to add a speed session and get some practical in instead of dreaming and moaning dont I!

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egglett your doin fine , dont put yourself down to much
it will come , it will come
just time thats all
your just gonna come good in time
be a bit more positive , your young, your runnin and gettin out there
well done

Egglett, you are doing well, the runs that you have been doing with us on wednesday nights are not easy runs, they can be pretty fast at times, but you're running out of your comfort zone which will help improve your speed.

See you on wednesday ;)

I love it when people tell me I'm young - Daz that's a comfort!!
Thanks guy's... I'm having a crappy week and I'm realizing I'm being a bit too hard on myself at this stage

Yes - I'll be there Weds Sir!

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Originally Posted by Egglett

but coming into a club where everyone's stunningly better than you has been a knock.. this week I'm a moaning bint because I've got a headcold and probably need a day off and a good sleep!

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too true. you may need a day or so off, to let the cold start to clear

as for club runs.... you should enjoy them as well as get something out of them. many people treat club runs as races against certain rivals, thus pushing the pace up in general

stick with it though, as we all have downers now and then...i know i do... during training/racing/resting/working etc etc.....now i'm sounding like some moaning bint :eek::eek:

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Originally Posted by Epocian

In the local park I found an uphill incline and measured out 200m approx
Then belted up it flat out (note the time)
Then once a week I did a session of reps up it at 90% of my max
ie if your best time is 45sec then do the reps in 50sec
Walk down to recover and try for 5 to 6 to begin with gradually building up to 10 to 12 - when you can manage this, time a flat out effort again - it should have improved.

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I do a similar session where the effort is downhill and the rest is the walk back to the top. Seems to help out and the walking up hill is handy practice for all those 'unrunnable hills'.

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Originally Posted by JimmyBoy

I do a similar session where the effort is downhill and the rest is the walk back to the top. Seems to help out and the walking up hill is handy practice for all those 'unrunnable hills'.

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is that a off road hill or a road hill??

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Originally Posted by Penguin

is that a off road hill or a road hill??

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It varies.

Sometimes road but mainly off-road on grass slope or rockier terrain, mainly as Snowdon Race training

I've found the various methods and systems quite difficult to do and then keep doing.

Then I read about the 111 method. Once a week, one mile at one min fatser than normal time. A warm up mile and a warm down mile (or two) makes it a nice short session.

It got my (slow) legs faster and the end of race thrash seemed a bit more controlled.

just a thought on this. before races , a taper is good , i don't always if the race is really a training run, but if one wants a good time then a taper is essential. I'm sure i am telling u how to suck eggs here , for that i apologise

Out of nowhere I've suddenly become speedy (relative to my previous 'speed' anyway) and I can't quite work out why :).

Its almost certainly a culmination of various things - I started running with my club twice a week pretty religeously from April, my overall mileage went up from 15~20 to 30~40 mpw (which of course for two or three months slowed me down if anything), I've got rid of another 7 lbs in weight too since then, I've run the 3 peaks (twice), Wharfedale offroad marathon and Borrowdale and I also ran a 4 mile leg in Otley's Friday night relay races around Swinsty Resevoir.

This last run might have been the start of my metamorphasis thinking about it; I was running one of the two longer legs and decided to do the first half at an incredibly painful sprint. I now hate short races completely on the back of this but it may well have given me a new gear and a bit more speed.

I ran my Pen Y Ghent route on Sunday morning in a new Stolly world record of 58:49 :) :)

:) Good work stolly, very inspiring too :D