A blog post by the crazy-fast Skinny Runner resonated with me over the weekend.
Her post basically said in order to run faster, you have to train faster.
She went on to say, “It is that simple and it’s that hard. Your body has to get used to running at the pace you want to race at.”
While this obviously makes sense, I almost always run at a comfortable pace and rarely push myself to run faster even though I know I could run harder.
After clocking in a sub-two hour half marathon on Saturday, I started to wonder what my time might look like if I actually pushed myself to run faster during my training. I wonder what time my body is capable of achieving if I incorporate speed work into my training plans and run long runs at a faster pace?
Today when I took Sadie out for a five-mile run, I made a simple goal of keeping all of my miles under nine minutes.
It wasn’t crazy fast, but since my usual five mile pace has me finishing in 47 – 48 minutes, it was definitely faster than usual. Maybe some speed work is in my future?
New Running Shoes
This morning’s run also allowed me to bust out my new running shoes!
I ordered these from the hotel room right after our half marathon when I found them on a fantastic sale through Running Warehouse ($65 when they’re originally $100). I’ve been a huge fan of Mizuno Wave Riders since I ran my first half marathon in 2007 and continue to buy them every time my latest pair of running shoes bite the dust.
Unfortunately as some of you warned me before, reviews about the version of the shoe I ordered are mixed (Mizuno changed them a bit), so I was nervous going into today’s run.
Luckily the shoes felt fine! My feet did feel a little funky, but they always do when I first break in a new pair of shoes. The big test for these shoes will come on Saturday when I head out for a long run.
Lunch
After working through the morning, I was more than ready for lunch.
Leftovers!
I made myself a wrap using leftover sloppy joes from last night’s dinner and served it along with roasted cauliflower dipped in Chavrie goat cheese.
Back to work!
My sister is coming in town tonight!!!
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This post is exactly what I needed to hear. I often only do what I’m comfortable doing, and then struggle to find a reason why Im not seeing results. I have always stayed in my comfort zone for basically anything in my life, and I think reminders like this are good to read and apply to anything – you’ve got to push harder to get better. Thanks for the morning inspiration, Julie!
ME TOO. i tend to stay in my comfort zone too and rarely push myself hard even though i know i’m capable of more. i feel ya!
i definitely have to check those shoes out. i have always worn nikes when running and not that i run much, but i haven’t always been too satisfied with them and need some good running shoes as i am wanting to start running more. excited your sister is coming in town that’s awesome! 🙂 i love when my little sister comes and stays with me we live out of state.
I love your new sneakers! I desperately need a new pair. I’m going to check those out!
Have fun with your sister! 🙂
Amazing job on your run, Julie! That’s a great accomplishment. 🙂
I’m in the market for some new running shoes too and want to try out a new brand (want more support). Would you recommend sticking with Mizuno’s?
YES! i loooove mizuno’s. i’ve also heard great things about asics and brooks. have you ever met with someone at a local running store to be fitted? it made a HUGE difference for me and helped me find the perfect pair of running shoes.
That’s what I just did today! Got a pair of Asics. Tried the Mizuno’s because I know you recommend them but my weird feet didn’t feel good in them at all lol!
That’s a great tip, Julie! I actually haven’t been “fitted” by a local running store in like six or seven years. I just forgot about them! I’ll definitely seek some out. Thank you so much! 🙂
I am the same way when I work out… I always push myself hard enough to feel accomplished, but have a hard time breaking out of my comfort zone.
I have the same shoes and like them just as much as the old Wave Riders! Plus they are pink now 😉
i was just talking out of my butt on that post…
ha! well, your butt-talking apparently affects me deeply. 🙂
SO so truee! i usually go through workout lows and that is always what gets me through!.. .. nice shoes! i wish mine were pink 🙂
I didn’t notice a change in those shoes the first time I ran in them but then I gradually started noticing lower leg pain and lower back pain after I bought them…I just use them as cross-training shoes now. I wish I could just buy more of the blue ones! I loved them so much!
i think they’re going back to the old design on the waverider 15’s!
Another way to increase speed is by doing “combo runs” where you mix tempo running (trying to maintain the same pace for a certain distance) with sprints. Definitely gets your body out of it’s comfort zone and also burns more calories!
Oh, and we are shoe twins. I like the 14s better than the 13s though – I’m in some weird minority.
i’d stock up on them then b/c i heard they’re going back to the old designs when they release the 15s!
I would if my big-ass feet let me! I think my issue with the 13s is that they changed the cut from the 12s so if gave me all kinds of toenail issues. Going up another half size helped.
Wow, I just rambled on about sneakers.
Does this mean you are trying to beat that Savanna time!?????? 😉
not in 2 weeks, but maybe eventually! 🙂 now it’s in the back of my mind…
This is so true! My mom is rehabbing from her knee surgery in July and we went running last night – I pushed her to go faster than her comfort zone, and she felt great! We’re gearing up for her first race on 12/3, and she is hoping to break 30 minutes for her 5k. To do so, she plans on running with me a few more times between now and then to incorporate “speed work” (I’m not that fast!).
As for sneaks, I love my New Balance Minimus – both the trail version AND the road version!
Excited to see where this new realization takes you! I’m sure you’ll see that you are capable of being super fast. Good for you, girl. I had a similar realization a couple years ago when I kept “surprising myself” during races. Finally, I decided to actually start pushing myself and train smarter – which has completely increased my love for racing.
🙂
It’s great that you’re motivated to train harder, but for the record, the purpose of long runs is to get your body used to running for a long time and they are supposed to be very slow. Shorter tempo runs are where speed comes in. Good luck with training!
ANY advance in any type of fitness means we gotta push ourselves harder, faster, and stronger <—within limits so there is no injury.
If you want to run fast, start incorporating sprints into your shorter runs–or try doing negative splits. I am sure you've got it in you!
OH goat cheese is SO delicious 🙂
Great reminder: it’s always useful to step out of our comfort zones. Don’t expect different results without doing things differently! Well done on your pace today 🙂
I have the exact same pair of Mizunos!! Definitely the best shoes I’ve ever owned! I swear they make me run faster… Haha 🙂
This is something I need to constantly remind myself of, especially when I’m training for a long race. I find it way too easy to get in a running pace rut and not even attempt to break out of it. Now that I’m training for another race, and obviously want to PR, I’m wondering the same thing you are: how fast can I actually go if I just push myself a little bit harder? I guess we’ll see when the race rolls around in March!
I was thinking about that post last night while I was running! The fact that it was 35 degrees and getting dark fast encouraged me to run faster than usual too 😉 She is right, it sure hurts more, but makes you faster!
Nice new shoes Julie! I think after a marathon is the perfect time to replace them. That reminds me – I NEED to get new ones soon! I’m a loyal Asics girl so it’s no mystery what the new pair will be!
I reallllly need to start working on picking up my speed for long runs. I go at such a slow and leisurely pace (like 10min/mile). When it comes to races it’s crazy what I can yank out from inside of myself though lol!
new running shoes are such a mood booster for me. when I switched from blue/green Asics to purple/charcoal, I felt kind of sassy.
I really need some new running shoes! I think my current ones are making my injuries worse. However, I’m waiting until I go home for Thanksgiving or Christmas in hopes that my dad will buy them for me… Haha. That’s the life of a student! And that wrap looks sooooo good.
Great job on cranking out the faster speeds! For now, I just plan on working at increasing my distance. But after you get the distance down, I think it’s great to challenge yourself even more and work on your speed too.
Way to go!! Running faster/training to be faster is HARD. Keep at it.. it just takes time. 🙂
Swear to gawd. I have been eating goat cheese at EVERY meal. I can’t help mahself!
You are getting way faster, and obviously a sub-2 time is great. Keep pushin chica!
i love SR’s tough love approach — it’s so true, if you want to be faster you have to practice faster. congrats on that amazing 1/2 mary time. you should be so proud!
running warehouse is having sale on gift cards right now thru tomorrow. they are 20% off! i bought $200 worth for $160…will be perfect for replacing the next 2 pairs of shoes. 🙂
http://www.runningwarehouse.com/giftcards.html
so if you need shoes, stock up on gift cards now if you can! i love running warehouse, such great customer service.
I agree with SR on training fast to race fast thing. it’s the only way I personally can get faster so it always makes me think how and why training programs and many running blogs I read can do long runs at a pace that is substantially slower than their goal race pace and still hit that desired faster pace. I’m running the Philly half next weekend and I’ve been doing my long runs at the pace I hope to do the race at. If I backed off and added 30-45 seconds/mile to my long runs there’s no way I’d get the desired outcome. I’ve tried it and I inevitably just get comfortable going slower!
Skinny Runner is right. You can’t just wake up one day and be faster. You have to train faster. I’m working on this now.
I feel ya – I take things really easily most of the time too. I just hate the tradeoff – fast = short distances, and I feel much more accomplished with a short but long run. But, then I sit and complain about how a 10 m/m is hard for me. Gah. Time to step it up!
I tired on a pair of Mizuno’s at a running store in the Florida Mall yesterday. I fell in LOVE! They will be my next pair, for sure!
I also saw SR’s post and thought it made a lot of sense. Good luck on increasing your speed–you definitely have the ability and dedication to do it!
Yes! Love this post (and loved SR’s post on the topic). I freaking love speedwork. It’s amazing what it can do for your running, your health, and physique. 😉 However, sometimes I have a hard time allowing my runs to be easy- or moderate-paced rather than all-out, which is equally important. A mix of fast runs, moderate-paced runs, and slow runs with fast intervals is my preferred training combo.
I’ve only been able to wear Mizunos! I bought pair after pair of Nikes and Adidas galore and took them all back. Went to a running store and had my feet analyzed and never looked back. Mizunos are the only ones to fit my finicky feet! 🙂 Enjoy your new pair!
Enjoy time with your sister!! Your new sneakers are so cute!
I was just thinking that same thing last night – that when I do my “long” runs I tend to think that I need to slow my pace up in order to “survive” but I end up not really pushing myself. I was running on the treadmil so I pumped up my pace by .4 and felt really good about it. Feels good to break those boundaries!
I totally agree!! I usually train at a comfortable pace but I did notice than when I do speedwork, I get so much faster!
julie after how many miles do you suggest getting new running shoes?
I just bought a new pair of running shoes today at Fleet Feet. Glad yours worked ok from the online store not trying them on! I must have tried on like 7-8 shoes with different inserts to try to get the right ones . But I found them!
I need new running shoes badly, but I’m too cheap to cave in. When I do, I will definitely be trying the same ones as you. I’ve heard great things about Mizuno!
It’s great of you to push yourself for a faster pace! Way ta go!
I ran the Savannah half too, but not my best time ever! The only sub 2 hour 1/2 I did I was training using intervals for my week day runs, and long runs were still just at a pace to ensure I finished. However, my body was used to running faster during shorter runs, so running faster during the long runs felt natural. I have since heard intervals is a great exercise technique for getting in shape/losing weight because it is kinda similar to doing cross training exercises b/c the faster parts mimic the stress on your muscles you get from lifting weights, and you are obviously getting your heart rate up which can sometimes be hard to accomplish for the not-so-seasoned weight lifters out there like me (except during Body Pump!). I am debating the Austin half in February so I am trying to get back into doing some intervals to see if I can up my fitness level a little from the Savannah race!
Congrats on your sub 2 hour! It is quite an accomplishment!!
funny to read your post.. a month or so ago, I wrote a post on training for the marathon and how my really fast runner friend told me to RUN FAST to get faster in races. and that was 20 years ago. It’s is really true and I have lived by that philosophy ever since. It made sense and as a result ran several 3: 15 minute marathons and sub18 minute 5k’s.. A little older now so I have slowed down a bit – but still train with this theory in mind. Speed work is they key to race PR’s. It hurts so good!
Can you share with us what you like or don’t like about your watch. I’m thinking about asking for one for Christmas. It would be nice to hear your review. =) Thanks!
That watch is definitly on my Christmas list too!
Ugh, I need to push myself more, too. When I can’t stop smiling and am barely breaking a sweat, I love it, but I soon realize I need to step it up!
I totally agree! SR’s post made me reconsider my running pace! I pushed myself hard on Monday night and ran an 8:00 minute mile, which is fast for me! Also I ran a 5K this past weekend and just pushed hard the entire time. I plugged my time in and according to the race prediction calculators my 5K time predicts PR half marathon and marathons for me. Its making me really antsy to find a spring half!!!
I am always apprehensive about purchasing shoes over the internet. I too always have to try on several to find that just right fit! I’m glad they worked out for ya!
Way to get some speed! I’m a super slow runner and would like to work on that as well. Thanks for the tips!
I am in the same boat! I want to run faster, but I don’t want to put myself through the training of running faster. I think it’s my fear of getting sick. 😛
So funny that you ordered them from Running Warehouse! It is located in SLO (San Luis Obispo,CA) where I live! I just went their the other day and looked at some Nikes. It is also in the same center next to Tennis Warehouse and a cycling shop; this is the ultimate center to get your fitness shoe fix at!