Training Update: A Plan to Improve My Running Speed

My version of running between the hedges. 

 running between the hedges.; a training plan to improve speedDisclosure:  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!


Training Change: Running 4 Fun vs Speed

My four-legged friend is an enthusiastic running buddy! 

Training change: running for speed vs for funDisclosure: Cabot it sponsoring my participation in the TD Beach to Beacon 10K Road Race, along with travel and accommodations. I was not expected to write this post. I did not receive financial compensation for my time. Opinions are my own.

I’m casual when it comes to my approach to running. Part of this attitude stems from my running partner, a 90 pound, high energy chocolate lab (Brody). We’ve been running together for over  1 1/2 years now. It started as a way to keep him out of trouble and now it’s just a bad habit.  As you  might imagine, there are lots of  obligatory stops while running with Brody…no one can do it better than a dog!  Speed goes out the window and for me has been.. well unimportant, until recently.

Two weeks ago, I began to time myself, track my runs with Map My Fitness, add sprints and interval training. Hmm, why the change? I ‘m almost giddy telling you this story. I scored an invite to be a member of the Cabot Fit Team! It’s an opportunity to join the  dairy families in an effort to increase awareness about the health benefits of exercise and proper nutrition and also to partipate in the TD Beach to Beacon 10K Road Race on August 1, in Cape Elizabeth, Maine. Yes, I’m looking forward to being treated to a weekend of  actives on the coast of Maine, but toeing the line with some of the fastest runners in the world is a little intimidating. So I’m trying to run faster. Stay tuned while I share some of my ups and downs trying to prepare for this exciting adventure.

Do you run for speed or for  fun?

How do you run faster?




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