Tag Archives: speedwork

Indoor Intervals During the Winter

For the last 5 years I have been going to an indoor track to do my speedwork during the winter months. It is a great option that has allowed me to do speedwork as I train for a spring marathon when the conditions outside are not ideal.

Last night I went for my first session of indoor intervals of the year. Once again it was a welcome change because weather here recenntly has been alternating between cold and warm days leaving the sidewalks either covered in ice or large puddles of water and slush.

Having access to an indoor track allows me to do a variety of workouts that are beneficial to my marathon training. The most common workouts I do are 400m and 800m repeats but I do also fit in repeats at other distances when I want a change of pace.

Last night due to construction my workout was a series of 600m repeats because the last 100m of the track was closed. Since the last corner was off limits I did a series of 6 out and back repeats of a u shaped track.

Not surprisingly that workout was a first for me. It will also likely be the last time since it is easier to not do out and backs along a track that is being used by others. That said, it was good to get in some speedwork without the weather conditions having an impact. Like usual the toughest part was getting a feel for the pace I could/should run when I went out for my first repeat.

How do you fit in speedwork over the winter?

Week 2 of Training for the Boston Marathon

Week 2 of Training is complete. I managed a slight improvement on my mileage from last week but once again  the week did not go quite as planned. Fortunately there were some positives I can build on as I look ahead to week 3 starting tomorrow. 

Overall I ended with 45 km for the week, a 3 km improvement over last week. I was on pace for more mileage but unfortunately was unable to run Monday, Thursday and Saturday. Normally I would have gone for a run at least 2 of those days.

On a positive note I was able to get in a solid tempo run Tuesday morning and got in my first runs in really cold weather. Tuesday I took advantage of having a day off work to get in a late morning 11.4 km run at my goal marathon pace. Tuesday and Wednesday when I ran home from work the temperature felt like -29C (-20F) with the windchill. Those runs actually were not as bad as they sound because I was well dressed for them.

This morning I managed to fit in a 15.5 km long run. Once again the conditions were not ideal, snow covered sidewalks meant I had to run at a much slower pace than usual. However, it was one of those runs that felt good to get done regardless of the pace because it would have been much easier to stay home.


Looking ahead to week 3 my plan is simple. I am aiming for 6 runs and hopefully 70 km in mileage. My plan is also to get in another 10-11 km tempo run on Tuesday and some speedwork on Thursday. If I can get in a couple more runs next week it should not be a problem to hit my mileage goal. 

How did your week go?

Pacing Your Runs

Ever wonder what pace you should be running your easy runs at compared to your more intense runs like tempo runs and speedwork? In order to get the most out of your training it is important to be training at the right pace.

According to the current issue of Runners World, your easy and long runs should be run at 90-150 seconds slower than your 5 km pace. This means that you should be able to speak in complete sentences while completing your long or easy runs. Remember that the key to your legs to recover from more intense workouts while the key to long runs is training yourself to be on your feet for longer periods of time.

As for your quicker runs, marathon pace run should be run 45-100 seconds per mile slower than your 5 km pace, tempo runs should be run 20-40 seconds slower than your 5 km pace and speedwork should be run 5-40 seconds faster per mile than your 5 km pace.

So far this year, my 5 km pace is approximately 6:52 per mile. My long run pace has generally hovered around 8.20 per mile. The pace of my easy runs has usually been around 7:50 per mile. Finally, my marathon pace workouts have been run at approximately 7:20-7:30 per mile.

What this tells me is that I can make more of an effort to slow down my easy runs while I appear to be running my other workouts at an appropriate pace. I have not yet done any speedwork in this training cycle but when I do I will be aiming to keep my pace around 6:12-6:47 per mile.

Don’t forget to enter my book giveaway if you are interested in reading Run to Overcome by Meb Keflezighi or Run: 26.2 Stories about Blisters and Bliss by Dean Karnazes. I will be selecting the winner tomorrow.