I’ve been thinking seriously about going for a PR but I’m scared to even set that goal. Is that weird? It’s easier for me to take the slow road and just finish but after being around the amazing, inspirational, motivational and not to mention freaking fast ladies at Hood to Coast, I can’t help but think about pushing myself just a little harder.
I was, by far, the slowest girl in my van and I was ok with that to an extent. I know I’d have a LONG way to go to get to their level but I couldn’t help but wonder what it would be like. My fastest half time is about 2:03.
As I was running yesterday, I found myself challenging myself to run faster..beat my time on the last mile and surprisingly found I finished with 2 sub 9 min miles. That’s when I started thinking it was truly possible.
So I pose the following questions:
1. Have you ever not set a goal because you were seriously afraid you wouldn’t achieve?
2. I’m kinda new to this whole speed training thing, any training tips for trying to achieve this goal?
#1 tip, get on the track. Speed comes when you know exactly what you’re doing (time and distance wise) and when you push that V02 max. I loved this training plan http://www.marathon-training-program.com/training-program-for-half-marathons.html that I didn’t find to be over the top, and it has different info for different levels of runners.
#2 tip- stop fearing the push. Gasping for air? Good. Muscles burning? better! Your body can do so much more than your mind allows you to think it can. Step beyond your comfort zone in big ways(consult with your physician before doing so though.. if you have a heart condition you may have to monitor your BPM and build up more slowly). When you literally cannot go faster you know you’ve hit a sweet spot for that point in training, no thinking about it later and saying, well, I guess I could have pushed more.
#3 don’t think that every workout needs to be like that. Work with percentages of your fastest paces and build.
Good luck, you can get under 2, for sure, but it requires work and dedication. Commitment to the idea “I want to run fast!”
I love this comment! Thank you. They are all great tips and definitely motivating. Thank you so much!
Oh my goodness, I DO know how you feel. For so long I was afraid of this, and I would run the same pace for all of my runs whether it was a 2 mile training run or a 10 mile race or a 5k. A couple of years ago I decided why not try and see what I am truly made of?! And it has been a really incredible journey for me. Pushing myself has shown me that I am capable of so much more than I ever would have dreamed, and not just with running but with so much more in life. It has been such an eye (and HEART) opening experience for me. I wish the same for you! As far as how to do it – I agree with a lot of what Meg says. The track is a great place to do that. I started speed work once a week and also just set an intention/made a purpose for every workout. I never run 2 hard days in a row (speed is a hard day — long run is a hard day!) and make sure to listen to my body. It is just as important to honor the recovery as it is to push when it’s time. You can do it, Katie! I am so excited for you and I know we are all here to support and encourage you!!! xoxo
I love your story! It’s as inspiring as you are! Great points about recovery and back to back runs. Thanks Jess!!
Don’t fear pushing yourself! I learned that a couple of years ago when I started adding speed and tempo runs to my workouts each week. I was so surprised that I even had it in me to do a sub 8 or even 7 run! Try it and you’ll be amazed at what it does to your running. I suggest hitting the track or doing speed on a treadmill. I truly think you’ve got a sub 2 in you! Good luck and GO GET IT!!!
That’s so freakin awesome!
Yes, you’ve got some great advice above! I agree with those girls- push yourself out of your comfort zone, and you’re body will adapt! I used to be a solid 9 min mile runner but my body has learned to run faster, and now it’s become so much more comfortable. I would start with using one run a week for intervals (short sprints at a track or otherwise) and eventually add in a second tempo day as well, where you hold a race pace for a couple of the middle miles of your run. It’s exciting to go for new goals! Good luck!
Thanks. I definitely need to get to a track.
My half PR is about the same as yours, and I really just want to break 2:00!
If you have a hill that you can run up try to do some intervals on it. Run hard up, then slowly jog or walk down. After you’ve done this a few times, running on flat ground is nothing. Hills are speedwork 🙂
Hills are a great idea! I do have a few that I could do.
Do speed work!! I do speed work with a group on Saturday mornings – you can definitely join! The only thing is that it’s at 6:30 am in Chesterfield, so I know that’s quite a hike for you. Let me know if you want to come and I’ll give you details!! Speed work has done wonders for my time and speed!!
I wish I was more centrally located! I’d be there in a heart beat. Is the group just an hour?
You are so fast!! My half PR is 2:24, and I’m hoping for a 2:15 on Sunday. Just keep working on speedwork (800 repeats, mile repeats, and even 400 repeats) and you’ll break 2 hours.
I was there too! I guess we all start somewhere.
I am running a full marathon tomorrow and I am really afraid to set a goal out of fear I won’t reach it. I am going to set it really low and hope to beat it. Not sure I can push too much tomorrow. Good luck to you and your goal.
You’ll beat it because it sounds like you’re pretty focused. Good luck and enjoy!!
Funny enough I have set plenty of goals that I came no where close to meeting but that hasn’t stopped me from setting them anyways. My latest crazy goal was to beat my PR at the half, from over 4 years ago! Talk about a tough. I fee like as long as I am able to keep some perspective on what I am aiming for, and have realistic a, b and c goals it’s not as scary.
As far as what kind of speed work to do – mile repeats, tempo runs at goal race pace, negative split runs, and so much more. The key is not to do ALL your runs as speed runs, but break it up with lots of easy runs in between to allow your body to recover. It’s on those easy days that your body is getting stronger!
I love what you’re saying. It’s ok to set goals. You’ll never know until you try.
With a month to go, you have just the right amount of time for your body to make adaptations to speedwork and get faster.
Like Meg said, get on the track. Once a week so some 400s, 800s, or mile repeats.
One day a week, do a tempo run on the road. If your goal is to run your half in 2 hours, figure out your pace, take 30 seconds per mile off that time, the run your tempo at that pace. Warm up first, run your tempo for 2-3 miles, then cool down. You can increase the tempo distance by a half mile each week.
On your long run day, try picking up the pace to your goal half marathon pace for just a couple miles in the second half of the run. Teaches you to run faster when you’re tired.
Don’t be scared. If you do the training, you get faster. It just works that way.
Ok, this just got me all excited. I think I need to get my training plan squared away soon!
I’m pretty scared to actually say I want to get my sub-4 marathon but I’m not letting fear stand in the way. When it comes down to it, so much is mental and you CAN do it. I’m going into this with a YES I CAN attitude. I hope you will too! — Ericka @ The Sweet Life (sweetlifeericka.com)
I love your attitude! It’s getting me all motivated to give it a shot!
I’ve definitely not set a goal before because I was afraid. Yeah, fear and I go hand in hand sometimes. I think because I assume that I can’t do it because I’ve never been known as the “athletic” one. Does that make sense? But I’ve started pushing myself more lately. I set a goal with my first tri and beat it and it was the most amazing feeling ever to do better than you expect. You have a ton of great advice above but yes, you have to push yourself if you want to get faster. I say set a goal and you never know, right? Good luck!!
I think you and I are a lot a like. I think I’ll be setting that goal for sure! Scary but what the heck!?
I think the body can do more than we think and if you push in a SMART way, then it’s great…especially if fear of failure is the only thing holding you back. Things like fear of re-injury (something I’m currently facing) or knowing it would overwhelm you and take the joy out of racing or that you just don’t feel ready deep down inside – it’s okay to not have the PR goal just then. That’s what I think. 😉
If you’d like a tool for setting your goals, you can use this web application:
Gtdagenda.com
You can use it to manage your goals, projects and tasks, set next actions and contexts, use checklists, and a calendar.
Syncs with Evernote and Google Calendar, and also comes with mobile version, and Android and iPhone apps.