This year, I have been focusing on building speed- not going out too fast. During February, I committed to several long runs outside, but spent a lot of time on the treadmill. I even had to do a 5-miler on it one time. Not fun!
February speed workouts consisted of 1 minute at 30 seconds slower than race pace, 1 minute at race pace, and 1 minute at 45 seconds faster than race pace. Intervals are more enjoyable on the treadmill than just drumming along. I also began incorporating hills once a week.
March has been difficult finding time to run with coaching track, tutoring, and my actual teaching profession which I love. Last night, I did a practice run of a local 5k I am running on Saturday...at 8:15 at night! That's where these workouts come in handy, as well as a goods night rest and getting up early to accomplish all the great adventures the day holds.
I'm also finding more enjoyment running with others or without an ipod. This goes in phases and I am truly embracing this one.
Here's a great picture of a friendly and spirited race:
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