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Picking up speed - the funcrunch files


Sep. 13th, 2005 10:51 am Picking up speed

For today's run to Aquatic Park I decided to try something novel: making my legs move faster. A shorter stride, quicker turnover, and concentrating on keeping my posture upright and my breathing even. I was panting and sweating more than usual but maintained control.

Result: I finished in 30'56", a good 4 1/2 minutes shorter than my previous time for this course. A definite improvement.

Of course, the implication is that if I can finish my weekday run in less than 30 minutes, I need to extend it. The logical next step would be running home instead of taking the cable car. I was forced to do this once during a heavy rain when the car went out of service; after the initial near-vertical hill climb, it wasn't too bad. But I've only done a round-trip on this particular run once since. Given the cable cars' slow speed and infrequency of service that time of day, however, I shouldn't have to get up too much earlier to accomplish the out-and-back.

I may also change my ratio of walking breaks on my long runs from 5/1 to 9/1, the latter being what I used more successfully in previous training. This strategy may backfire as I only have two long runs left before the half-marathon race (the others being six miles or less), but we'll see.

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Comments:

From:lrc
Date:September 13th, 2005 09:34 pm (UTC)
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I'm curious, how far do you run in 30 minutes? My 30 minute bike ride is a bit over 6 miles, I think it's 6.3. Actually, I've got the ride down to 26 minutes, but there is one decent sized hill on the loop. When I do it as a sprint, I'm probably working about as hard as if I were running, but I've got no idea what an equivalent run would be.
From:funcrunch
Date:September 13th, 2005 09:40 pm (UTC)
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I've had trouble measuring the exact distance of my weekday run because I do most of it off-street and my GPS wasn't giving good readings the one time I tried to get an accurate measurement. (I don't trust pedometers because most of them rely on a consistent stride length). My recent long run speeds have been 15-17 min/mile which (as I've mentioned in previous blogs) is really only walking speed, but I think I'm going a bit faster on my shorter runs. Then again the fastest I've ever measured myself running was just under 10 min/mile which is still considered slow by athletic standards.