Posts Tagged ‘Running Workouts’

My Running New Year’s Resolutions For 2015

Running Resolutions For 2015

Happy New Year! (RunKarlaRun.com)

We’re now one week into 2015, which means I should set some running New Year’s resolutions!

I wrote 10 Running Goals You Should Make for 2015 for SHAPE.com, a collection of resolutions that will make you a healthier and happier runner. Some of them I’m already good at doing, like “Work Hard, Play Hard“—pairing hard-lined PR goals with ones that are more fun, like taking a runcation. Others, I need to work on, like “Prioritize Injury Prevention“—I could certainly be better about dynamic warm-ups, strength training, rolling, and other preventative measures.

So here’s a look at how I did with my personal goals in 2014 and how I’m going to tweak them for 2015. As always, I want to build on my successes and learn from my failures.

New Year’s Resolutions For 2014 Analyzed and Tweaked For 2015

Running Goals For 2015

Chasing Cinderella (Phil Hospod)

1) 2014: Get even faster

I make this goal every year. I finished my very first race, a 4-miler, at an 11:34 pace. Now, almost eight years later, I run a 5K at a 7:59 pace. I’ve gotten much faster over the years. Sometimes it’s easy to forget that.

How’d I do in 2014? So-so at this one. I nabbed three PRs: 8K/5-mile road, 10K road, and ITU Sprint Distance Triathlon.

Why do I say that’s so-so? I still have 8K and 10K track times that are faster. The IAAF and USATF log track and road records separately, so I do too. That said, track records tend to be faster than road ones. The track is a nice flat, predictable surface. The road is not. My 8K PR was set on a hot, muggy day whereas the track PR was on a nice, cool fall day. So I’ll take it. Same with my 10K PR. I set it during the same fall track workout as my 8K, whereas my new road PR was the first half of the hilly Staten Island Half Marathon. So, all in all, I’m happy with both of those.

As for my triathlon PR, I was deliriously happy with that. It was the second time I’ve raced an ITU Sprint Distance course and I walloped my swim, bike, and run times. OK, so maybe I did get faster in 2014.

2015: Run tempos

This year, rather than focusing on PRs, I’m going to focus on faster overall paces in targeted workouts. I’m excellent at the easy run, and those will remain just that—easy. But what I’m not great at are tempo runs. I don’t do them, and it reflects in my racing. So for 2015 my “Get even faster” will be dedicated to hitting those tempo paces, which will hopefully pay off on race day. Read the rest of this entry →

07

01 2015

How To Run Faster? Run With The Fast Crowd

running races, New York Harriers

The New York Harrier men (inlcuding my fist-pumping husband) are ready to cheer on the Harrier women at the 2011 NYRR Team Championships. (Photo: RunKarlaRun.com)

I stared down the track in front of me. I’d already run a 1600, two 800s and four 400s at an all-out pace. Now just one more 800 stood between me and the end of the workout. I didn’t know how to run faster. But that was the task before me.

“Group 4, you’re up!” my coach yelled.

“Why do we have to run another 800?” someone moaned.

“Because it mentally prepares you to run hard, even when you’re tired,” he said. “All right, this is all-out. This should hurt. Group 4, go!”

I had a cramp in my left foot, a stitch in my right side, and I still hadn’t caught my breath from the last interval. Everything in me wanted to quit.

But I took one look at the rest of the runners in my group, and I thought, “I can do this.”

How to run faster? Run with the fast crowd

(Photo: RunKarlaRun.com)

Over the years, team speed workouts have become my favorite part of half-marathon and marathon training. There are so many reasons to train with a friend or a team. Camaraderie, accountability and encouragement are some of them. But my favorite reason to show up to team speed workouts is that I like to run with the fast crowd. It’s inspirational, motivational and encourages me to push myself harder than I ever would on my own. Read the rest of this entry →

23

05 2014

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