"How the Hell Do You Get Faster?"

First off, I can't believe it's been 3 weeks since I last posted here. I'm sure my 4 readers have been waiting with bated breath to read my thoughts about sneakers, treadmills and running. :)

I hope to do a posting soon about the Marine Corps Marathon, which I got to see up close and personal over Halloween weekend. It was truly awesome - and unbelievably inspiring. My only regret is that I didn't get any pictures of the wounded warriors in action. Seeing Americans who have who have borne the cost of our freedom keeps me going when I think I can't possibly run another half-mile...

But first, I want to write about a comment that a friend left on my facebook page. I sometimes share my workout as a FB status update, and on this particular day I wrote "3.5 9:40s to start hump day". She added her comment: "I'm still can't break a 14 minute mile...how the hell do you get faster?" That comment has been percolating around in my mind since Wednesday (thanks Toral!!) and it really got me thinking about how I've gotten to where I am - and where I hope to go in the future.

As most of you know, I started 2010 about 30 pounds overweight, with a treadmill that had become a dust collector, and with some desire to change the situation, but not enough to get off my fat ass. Then came Biggest Loser. I ponied up my $25 bucks, started watching my diet and got back to running again. In mid-January, I could barely run one mile. It's not a stretch to say I started off slow. Very slow. And I'd argue that I'm still "not fast", but I have managed to get faster as the months went along.

How? Well, every week to 10 days, I added something to my workout - either an increase in distance or speed - a habit I keep to this day. Here's an example: at the very beginning of my workouts, the most I could do was 3/4 miles at 12 minute miles (5.0 on my treadmill). The next week, I moved up to doing 1.5 miles at a time, still at 5.0. Then the next week I started doing 2 miles at 5.0. The week after that I did 2 miles @5.1. By the end of April I was running 3.25 miles at 5.4 (11 something miles). So, my $.02 (for what it's worth), is to gradually increase distance and speed. Add something new every week - if you run 2 miles @ 14:00 this week, make it 2 miles @ 13:45 next week. 15 seconds doesn't sound like much, but trust me, you'll feel it. Stay at that speed for a week, then add another 1/4 - 1/2 mile. Keep doing that for a month and see where you're at. Also, I would absolutely recommend keeping track of your workouts - make an excel spreadsheet and record your time/distance/miles/laps/calories burned, etc. I've been doing that since January, and it is amazing to look back and see what I could do then versus what I can do today. I can't recommend keeping track of your workouts highly enough.

Since August, I've really started working on my speed. I started out doing shorter distances (2.5-3.5 miles) but at faster speeds (5.8 in early August, between 6.3 - 6.5 now). Beginning in October, I've also added mile repeats to my weekly workouts - they totally suck while doing them, but are immensely helpful. On days I do repeats, I run a mile at 6.5 (9:13), then walk 1/4 mile around 4.0 (12:00). It's probably too much walking, but it works for me. I repeat that 3 times (but will probably increase that to four next month). The biggest issue for me is just pushing myself. Generally speaking, I'm wimpy, so it takes some mental encouragement to get through those workouts. Here's why I think the speed workouts have helped: I ran a 5K in mid-August in 29:06. Admittedly, I'd taken most of July off and was just starting to get back into my running routine. It was a fairly flat course for the most part. I ran another one at the end of August in 27:56 on a hillier course and a hotter day. Then I ran two 5Ks in October: the first was a flat 5K which I ran in 26:43 and the second was a hillier run that I finished in 25:46. I am absolutely certain the mile repeats have helped me increase my speed. Since that first 5K in mid-August, I've dropped my mile splits from 9:24 to 8:17.

So long story short, here's my advice on "getting faster, slowly." First of all, make sure you keep track of your workouts. The psychological boost you will get from seeing your progress is incalculable. Second, add distance and/or speed increments every week. You don't have to go from running a 14:00 mile this week to an 11:00 mile next week, but gradually increase your speed and distance. Third, add speed workouts. If mile repeats are too much, make it 1/2 mile repeats. Do them as fast as you feel you can. But push yourself - they should hurt. They'll absolutely increase your speed, I guarantee it.

I know there are some more seasoned runners - including an award winning Cross Country coach (Hi John!!) - who are reading this, so please, add your $.02!!! I want this to be a place where we can share tips, advice, encouragement, etc. So please feel free to add any and all positive and supportive comments!!