Dear Lazy Runner Alyssa,
If you want to PR in the Shamrock Half Marathon in March, you’re gonna need to step up your training.
Love, Motivated Runner Alyssa.
P.S. Sorry I haven’t been around much.
I don’t know what’s with me lately. Maybe it’s the fact that my gym is so freakin’ HOT right now (steamy. stuffy. can’t. breathe. hot).
Or maybe it’s the cold temps and the dark sky at 5 p.m. that crush my dreams of an outdoor run every day.
Or maybe it’s my missing all my running buddies who no longer run post-marathon. Maybe it’s the fact that I am suddenly outrageously bored on the treadmill, while I actually used to prefer it.
I don’t know who or what I can blame, but I’ve been so over running lately. I’m just bored. I don’t have much motivation. I’d rather be crossing things off my to-do list, finishing Catching Fire (yes.. still reading), or napping. Or doing really, really productive things with my friends.
I’m mixing things up. I’m dedicating myself.
I’m officially declaring a mandatory (at least) once-a-week speedwork day for myself. I’ve been doing HIIT every once in a while, I’ve been doing some tempo runs, but I need to dedicate myself to getting faster if I want to reach those goals I’ve set for myself. And I need to make in somewhat interesting, because I am bored.
So, I invented a game for myself.
Well, probably not invented, because I’m sure others have done this before, but roll with me here, okay? I’m not trying to pretend like I’m a genius for dreaming up this masterpiece.
It’s a speedwork game to be completed on the treadmill or outside.
The Speedwork Playlist
I’ve interspersed some of my pump-up songs amid some up-tempo recovery songs. This is the way I do it: I give it my all for the “sprint” song, then I recover for the duration of the “recovery” songs in between.
Note: the “sprint” is not an HIIT sprint – since you’ll be “sprinting” for 3-4 minutes, this should be an 80-85% sprint.
Your goal is to stay at this speed for the duration of the song, so you need to pace yourself while still pushing your body to go faster than a comfortable pace.
Your next goal is to not look like me, the sweaty beast with flapping band-aids from your dermatologist appointment the same day. Now, go get speedy.