Monday, April 12, 2010

3 fastest miles Evah!

I decided to run Mile repeats as part of my speed work, interval training for my April 24th Half Marathon! I don't like doing speed work, but like I said yesterday in my post, I like the difference that it makes in my times, it really works. 

Last Monday I ran four single miles as "fast as I could" which is of course relative. Since I usually run much farther, I need to constantly be reminding myself to push it, the end is closer than I feel it is. The other reason I don't do as well as I could as I dislike (or have in the past) short distances, like those under 2 miles. I get all cranky about having to push it for a mile, so I don't try as hard as I could, or I get to the end and realize I could have tried much harder. I need to learn to suck it up. 

Monday the 5th I ran four single miles with 2:30 to 3:00 rest in between here are my times*: 
  • 7:41 (HOLY Guacamole!)
  • 8:10
  • 8:19
  • 8:14

* I am not a huge time stickler, but hard data like this is the easiest way to gauge results

I felt really good about these times, they are nice and fast for me, the first being very fast. But the 30 second difference between the first and second mile time, shows how much going that fast took out of me and I didn't go as hard the next three miles.

Today, Monday the 12th I ran 5 single mile repeats despite the fact that yesterday was my long run. I probably could have used a rest day, but in all honesty, I have group fitness the next 2 days and didn't want to fatigue my legs by running the same day.  So, today it was.

I also took my new shoes for a test drive: 

They are part of a move in my running that I will talk about later. You guys know I have been thinking about my form and HOW I run (you can read my post on my form and foot strike here) but I am also trying to move to a more minimalist running style. These are the first step, they are the Nike Free 7.

I liked them very, very much when I ran in them. Like Joanie loves Chachi kind of like. 

My times today for 5 single mile repeats were: 

  • 7:17
  • 7:42
  • 7:49 - The three times above are unheard of for me!
  • 8:22
  • 8:36

In 7th grade, ONCE, I ran a 7:14 min mile and I was told that it was a "short" mile at that. That was the fastest I had run in my Cross Country career, since high school I have been a solid 9 minute - ish mile when I race (anywhere from 3-13 miles). But even just running a single mile, fast for me is breaking into the upper 8's. I was FLOORED today when I got these times.

The first one I thought it was the same as before, I went crazy out the gate, but to hit the 7's twice more? I was more than happy...Maybe my race time on the 24th will be better than I am anticipating. Maybe it's the shoes, maybe it isn't JUST the shoes.

Have you surprised the living daylights out of yourself with your running - either distance or times recently? 


Angelalovesfood said...

awesome time improvements! I need to start getting back into runny again and test out the new sneakers! being in the 7's is huge! at least for me!

Joey said...

Awesome job with your progress! How exciting!

teacherwoman said...

Isn't it runs like that that keep you coming back for more?! Awesome job, Mary! I don't think I will ever get below 10 min/miles. lol!

That Pink Girl said...

Way to go - you are FAST girl! Good job on the speed work. Yeah it's hard to push yourself but you're right, it can make a huge difference in your race pace! And we all know, fast girls have the best times! Keep up the great work!!

KatDoesDiets said...

Amazing! You go! That is downright speedy. I am inspired...bring on more speed work.

The Curvy Life said...

WOW! That is lightning girl! Forget my comment about running together- you would have to walk for me to keep up with you! LOL

Keep it up and you will finish your half before I am done with my 10k!! LOL


Running Diva Mom said...

awesome awesome awesome!! GREAT JOB! Keep it up, girl!

Kristin said...

I shocked myself when I ran a sub-50 10K in November, 7:55 avg. (Four of the miles were 8 even, rest in the 7's). That was amazing to me, that I could run at 8 or faster for such a long distance. I was very happy. (My most recent 10K was a minute slower overall, but still happy.)

Jen, a priorfatgirl said...

Whoa - you run a fast mile! Please wait for me at the end on Saturday, okay?

Mary said...

There is no way I could run that pace for even a 5k, I mean these were single miles, the balls to wall, I was grunting at the end of them miles. Still, I haven't ever seen numbers like that.

I used to think that "equipment" was always trumped by talent, till derby where a pair of crappy bearings could slow you way it's not beyond me now to think that a 20-30 second improvement could be the change in shoes. Or maybe the shoes boosted my confidence.

Thanks for all the kind words though!!

Megan said...

The last mile of my half marathon was 9:57. My average split time was 10:31 for the whole race, so I was pretty surprised that my LAST mile was the fastest! I guess I was ready to get it over with!

Heather @ Side of Sneakers said...

I love the look of those shoes- I've been wondering how they felt to run in!

April said...

WOW speedy!!! Great mile times!!!
Love the shoes too! Super cute!!

Karen said...

Woo hoo! Awesome times :)

Darby said...

Congrats on the fast miles! Wow:0)

I read Born to Run (Loved it!) and have been trying to make some of the changes to my running you are. I am having some foot pain though- I think it is because of my very flat feet. Do you think different running styles better suit different types of feet? It is really hard to find any info on how to deal with flat foot "issues" (like over pronation, plantar faciaitis...) that don't recommend motion control shoes/ orthotics/ etc... Any recommendations?

Mary said...

Hi Darby: SORRY it took me so long to reply. I am not really in any place to advise on what to wear on your feet to aid with pronation or injuries etc. I do think different running styles fit different feet to an extent, but I am finding that running more naturally will work for any person. Here is what I would try: take your shoes off and run through the grass for a bit, notice your foot fall and position. Then run down the sidewalk without shoes. In my experience the style is similar and I try to mimic that when I am running (ie, light foot falls, forefoot strike etc). Maybe also see someone at your local running store about flat feet or check out Chi running to see if they chime in on it! Good luck!

Related Posts with Thumbnails


Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.