How does speed work make one faster?
HI guys,
I am super confused. I started speed work today because I cant break out of my 11-17 minute mile "sweet spot." I thought 5K times were just supposed to get faster by doing longer runs. Alas, it has nto been the case for me. I just go longer at the same old pace.
So I was doing sprints. And while walking in the walk portion, it hit me. "How am I supposed to put this all together?" Like, I am just sprinting 0.1 miles at 7 minute per mile, but I dont know how it is suppose to integrate into my 5K race. Will I just naturally get faster, or am I eventually supposed to be able to do these little 0.1 mile surges over and over within the race to get a better time.
What I am saying, is I dont know how to implement this workout within my race to achieve my goal of a faster 5K time.
The workotu directions didnt say.
Also, is it supposed to "hurt a little" when you run your 5K race. This marathoner was like, "You got to push yourself on race day. It is supposed to hurt. That is how you get the better time"
RNY Surgery: 12/31/2013;
Current weight (2/27/2015) 139lbs, ~14% body fat
Three pounds below Goal!!! Yay !
http://lmgtfy.com/?q=how+does+speedwork+make+you+faster
The first few links should be useful for you. (Easier to link than retype what they say.)
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
TrendWeight | Food Blog (sort of functional) | Journal (down for maintenance)
Thank you!
I am a disaster on the track/trail. Basically, I just ran cuz it was fun, I saw stuff, it burned calories. I dont ever expect to be "good" but I want to be "better" than I was last year...ya know?
RNY Surgery: 12/31/2013;
Current weight (2/27/2015) 139lbs, ~14% body fat
Three pounds below Goal!!! Yay !
My boyfriend is a long time runner, marathons, etc. He told me if I want to get faster, to run - let's say one lap or 1/2 lap as fast as I can...then when you slow down to your regular run, it'll seem like a break/recovery. It makes sense to me and it's helped me move up to comfortably running at 6mph for 3 miles. I'll do an occasional spurt at 6.5 mph, come back to 6mph back and forth...
Lanie; Age: 43; Surgery Date (VSG): 8/12/14 w/complications resulting in RNY next day;
Height: 5' 6" SW: 249 Comfort Zone: 135-140 CW: 138 (10/13/17)
M1: -25 lbs M2: -12 M3: -13 M4: -7 M5: -11 M6: -10 M7: -7 M8: -7 M9: -3 M10: -8 M11: -4 M12: -4
5K PR - 24:15 (4/23/16) First 10K - 53:30 (10/18/15)
It makes sense to me and it's helped me move up to comfortably running at 6mph for 3 mile
-Ok. You are a rock star! I did my sprints. The best I did in terms of "speed" yesterday was 7:42 for 0.05 miles. Yep. Couldnt even get to the full 0.1 of a mile and I thought I was flying.
I am writing this down for posterity. I would like to think when this summer is over I can do 7:42 for 0.2 miles.
Lordie.
Old and slow,
Skinny
RNY Surgery: 12/31/2013;
Current weight (2/27/2015) 139lbs, ~14% body fat
Three pounds below Goal!!! Yay !
.05 - .075 of a mile is about the best I can do as well going at my top speed. It will be interesting to see where I am at in 6 months.
I have only done one 5K since I started running but my time is about a minute and a half better than my best time in practice. In fact, I think my best time before the race was a little over 40 minutes. I did my 5K in 37:19 on May 2nd. My best 5K in practice since has been 38:45. I actually did a mile in 11:50 during that race and the best I have done since is 12:15.
Surgery Date 04-22-14 HW 2011 388(lost 60lbs on WW, regained 40) Surgery Consult Weight 1/10/14 - 367 SW 357 - CW 9/15 210.
Stalls are your body's way of telling you not to get too cocky.
5K - 1st 59:00(9/14) PR 33:45(9/15)
10K - 1:14(10/15) 1/2 - 1st 3/20/16
Part of it is that to be faster your body has to build these physiological systems to push oxygen to your muscles, and teach your body to work in oxygen debt or at or above Anaerobic Threshold. This happens with repetitive short pushes. Intervals are one of the best ways to gain speed. Also working Fartleks into your long runs will help with your speed.
Is a 5K supposed to hurt a little? Well if you are there for fun yes or no.
If you are there to push yourself and see what you are capable of the NO it should hurt a lot. I know many marathoners that come off a 5K and puke because they push that much harder on the short distance.
SO the answer to Should it hurt is it should hurt as much as you want it to.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
i am lazy. I dont want it to hurt, but I do want to feel "pushed".
I just remember my first 5K. I went all out (and did well for me) but I felt like I was going to have a heart attack. The heart was banging hard and fast.
Then my time did improve wiht out half of the hurt. I just expected it would keep going like that but it stopped.
So..fartleks and sprinters workouts it will be.
Thank you paul
RNY Surgery: 12/31/2013;
Current weight (2/27/2015) 139lbs, ~14% body fat
Three pounds below Goal!!! Yay !
as you push and your body adapts you will go faster with the same physiological effort. I have a friend that runs a 7:00 min/m marathon and his heart rate stays in the 140s but it has taken lots of training to get their. Pain is temporary
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
