My version of running between the hedges.
Disclosure: Cabot is sponsoring my participation in the TD Beach to Beacon 10K Road Race, along with travel and accomodations. I was not expected to write this post. I did not receive financial compensation for my time. Opinions are my own. I have a working relationship with Dan Duffy. I was not asked to mention his name and I am not receiving compensation for this post.
I am the poster child for running the same distance 100x ‘s and never getting faster. Almost everyday, for well over a year, I ‘ve been running the same 5 mile run with my chocolate lab, Brody. It helps to keep him out of mischief, and I hoping I ‘m getting some benefits from an active lifestyle. As a member of the Cabot Fit Team, I analyze my current abilities for the upcoming Beach to Beacon 10K. Speed is NOT my forte.
So I first asked myself, How can I run faster?
And I came to this conclusion: To run faster, you have to run faster!
Ha! I know there’s more to it than this.
So I asked Dan Duffy, LAT, ATC, CSCS, an expert in the field of traning athletes to enhance their sports performance. He came up with a simple program for me. It started with cutting back on my overall distance each week (I was running 25 miles weekly; now only half of that) and adding shorter and faster runs. I started doing some sprint work: 110s, 220s, 440s. My longer runs are now no longer than 3 miles. I’m running the loop at Wrightsville Beach (2.56 miles) or an alternative route in my neighborhood (3 miles).
Now for those of you who still might be wondering, Is she still running with her dog?
Actaully, I’m not. But mostly because the weather in Coastal North Carolina is much too hot to safely run any dog. Even early in the morning and late in the evening, temperatures are above 8o degress and the humity is high. Because dogs don’t have a means to sweat, they can quickly overheat. Last year, Brody had a doggy version of a sabatical from June-August. Looks like the same for this year. I ‘m looking forward to cooler weather, so I can once again run with my cooler partner! In the mean time, I hope to improve my overall speed!
Me too! My times never seemed to improve. I started running with someone that has about a 30 second faster pace and I think that finally helped me improve my 5k time. Good luck in your race!
ha it always drives me crazy when my trainer tells me to run faster I have to just run faster! If I knew how to do that I would probably run faster 🙂 Good luck!
Thanks Deborah!
I love that house in the background! I don’t train for anything but I enjoy getting out to run! Coming from the Friday hop!
Hi Tess! Yes a pretty house; not mine. This is the first time in a long time I am running a road race. Forces me to see another perspective. I hope I can share from my experience, in a way that will help others training for a 10K.
I used to be the same way! I’d go out and run 4/5 miles at the same pace. Then I switched to the Run Less, Run Faster plan – 1 speed interval run, 1 tempo run, and 1 long run. I’ve gotten great results in terms of speed, and I’m enjoying having more days to do other types of workouts. Thanks for linking up!
Hi Nicole! Yes, mixing it up is better ALL the way around. Great to connect with you and thanks for visiting!!!
I am the slowest runner, ever. I think when I ran my first (and only to date) half-marathon last year there were people walking faster than me 🙂 But I’ve decided that any day I’m out there, I’m faster than if I were sitting at home, ha! Looking forward to cheering you on in Maine soon.
Hi Regan, You’re one half marathon ahead of me! Thanks for the support and I’m looking forward to seeing you!!!!!