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NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
12/7/10 2:32 P

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FasterMommy - I noticed you mentioning Daniels Running Formula. I've also incorporated some of his training principles into my recent marathon training cycle - it's terrific stuff. I especially like his concept of hanging around a certain set weekly mileage until you feel comfortable w/it, and then surging forward with an increase. I did that with little discomfort/complaints.

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
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12/5/10 2:51 P

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Mileage is a big thing... especially if you are talking about half and full marathons... Most people's limiting factor in longer distances is endurance, not outright speed. (If you run a half slower than the calculators predict based on your 5K, that's a good sign endurance is your limiting factor).

Besides mileage (and related when it comes to building mileage) is the paces you use for various runs. I cannot recommend Daniel's Running Formula strongly enough. It did amazing things for me. (First half was over 2:20, my PR is 1:40)

Edited by: FASTERMOMMY at: 12/5/2010 (14:52)
Boston Qualified Marathoner as of 2009!

Marathon Maniac

Daniels Running Formula (Jack Daniels) ROCKS!
MBSHAZZER's Photo MBSHAZZER Posts: 18,605
12/5/10 11:53 A

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One other thing that occured to me....

I ran a marathon in January. Afterwards, I kept up my base with a long run of 16 miles 2 or 3 times a month. When it came time to start training again for the marathon, I didn't have to waste any time ramping up to the higher mileage. I could start right away working on my speed. It has been really useful.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


RUNDARCYRUN's Photo RUNDARCYRUN Posts: 2,943
12/5/10 2:09 A

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I totally agree! There are a lot of factors that can help (weight, technique, longer distances, maybe what you eat, meds, so on), but to really get faster, I think a person has to have designated runs where they push themselves out of their comfort zone. I felt like the more I did speed work, the more my body could handle a faster pace for a longer time.

**Darcy**

My PRs:
5K Run: 22:55 (non-race)
10K Run: 46:16
Half Marathon: 1:43:12
30K: 2:43:54
Marathon: 3:47:44


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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
12/4/10 10:54 A

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I'm not sure if this is applicable to your situation or if it's even "real", but I went off of birth control pills in February and that seemed to coincide with me getting a lot ofaster.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


NYC_NATIVE's Photo NYC_NATIVE Posts: 2,595
12/3/10 7:13 P

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I'm not adding anything new in here, because it's already been covered. However, I personally find that it's speedwork that makes me faster, not running more. By running more, I've become more consistent and stronger, but I'm still at the same paces I was about a year ago. Speedwork is key for me to break through pace plateaus. I plan on getting more aggressive w/that again when I train for my halfs early 2011.

To the question whether I am a pessimist or an optimist, I answer that my knowledge is pessimistic, but my willing and hoping are optimistic.
-Albert Schweitzer

If it's important, do it everyday.
- Dan John
TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (0)
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12/2/10 9:16 P

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Did my first speedwork training on the treadmill! Intervals going up to 6:40 mile pace for a minute, then walking at 12:00 mile pace. I need to do 8:36 for Boston, so I know I need to do this. Hate the treadmill but it's a good place to do intervals!

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
GOODMAR's Photo GOODMAR Posts: 2,161
12/2/10 9:07 P

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I would say run more. Doing speed work just aggrivated various injuries that I have been dealing with.

However, I am hoping to get faster, too! A lot faster!!!

The Joy is in the Journey!



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ZORBS13's Photo ZORBS13 SparkPoints: (251,732)
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11/26/10 1:09 P

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I have gotten faster by running more miles, and with dedicated speedwork at the appropriate paces.

OP, I ran my first half in 2:12 and in just over 2 years I have lowered my PR to 1:57.

"I'll get there when I get there." - me
Leader of Trail Runners SparkTeam
15x ultramarathon finisher
Mom (b. March 12, 2010)
runningskirtsandmanicures.blogspot.c
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ANGIERUNNER's Photo ANGIERUNNER SparkPoints: (0)
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11/24/10 11:35 A

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Thanks for the tips as well!

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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
11/24/10 9:26 A

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I totally agree with the weight thing. I lost less than 5 pounds in the last year and I can tell the difference.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


CD1425027 Posts: 12,206
11/24/10 8:41 A

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Thanks!!! Keep the tips coming, I know its more than just me that want to get slightly faster!
emoticon

There has to be something to the bodyfat thing. I have certainly seen it slow me down as I have put some lbs back on...

And I think that when I have done a LSD run, the next shorter run seems to feel more effortless and its a bit faster, too. Does that make sense???


Intervals are the way I generally train. Guess I should go check out the track at my sons HS. Thats the only way to avoid hills around my area! LOL

Edited by: CD1425027 at: 11/24/2010 (08:41)
RUNDARCYRUN's Photo RUNDARCYRUN Posts: 2,943
11/24/10 12:09 A

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Running intervals and doing a tempo run each week really helped me. Last year, I ran nearly every run in intervals, except for my long runs. I find it boring to run at one pace the entire way... Haha! What I did is I started with Galloway's walk/run technique when I was starting out, but as I lost weight and got into much better shape, I started jogging slower for 1 min, faster for 4.

But I must say, losing weight made the biggest difference, I think. Also, I think spinning helped me acheive a faster turnover rate, which I feel helped too. I personally found that using a shorter stride, but faster turnover, seemed to help my speed and lessen fatigue.

I'm doing a marathon training plan that has tons of different ways to work on speed... It's from Women's Running Mag. Here's the link, and the training plans are on pages 62-63:
digitaledition.qwinc.com/publication
/i
ndex.php?i=14770&m=&l=&p=6

I really love this plan and the variety. Keeps things from getting boring. But I personally like speed work, so it works for me. Just a note - the intermediate plan shows 5-6 days of running, with one day optional for crosstraining, and I only do 4 days of running, and cross train on 2 days, rest on one. You can do what you feel is best for you, but at least you will have some great workout ideas.

Edited by: RUNDARCYRUN at: 11/24/2010 (01:47)
**Darcy**

My PRs:
5K Run: 22:55 (non-race)
10K Run: 46:16
Half Marathon: 1:43:12
30K: 2:43:54
Marathon: 3:47:44


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TEAMDIRTDOGS's Photo TEAMDIRTDOGS Posts: 499
11/23/10 9:09 P

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Run more, speedwork, fartlek, track workouts, interval training....any of those will work, as will simply running w/ someone faster, if that's an option.
Re hill work, I'm more of a mt runner than road runner, so I agree w/ the thought that it makes you stronger, not necessarily faster. At the peak of my training (many yrs ago) I ran San Diego, a fairly flat course, less than 15 min faster than I ran Catalina, which is 4300 ft of climbing. I have read that the "secret" to faster running is a faster cadence vs longer stride length, and it's hard to practice a fast cadence on steep or technical terrain.

JOHNBABJR's Photo JOHNBABJR Posts: 2,689
11/23/10 7:47 P

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For me, speedwork, cross training, and losing weight. I found that I could set PRs even in my 50s if I left some of my blubber behind.

-John

Recent Records:
5K 21:42 (2010)
10K 47:52 (2010)
15K 1:10:48 (2010)
Half 1:39:58 (2010)
Full 4:07:30 (2009)


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H3HOUND's Photo H3HOUND SparkPoints: (5,367)
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11/23/10 5:48 P

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run in circles. well, in an oval-ish sort of path anyway. yes, track workouts do the trick for me and the tempo/threshold stuff. you get faster by running faster during workouts.

i cant avoid hills unless i go to a track. for me, hills make me stronger and the track makes me faster - does that make sense?

-After 40 PRs-
50k trail: 6:53:51
26.2: 3:50:23
30K trail: 3:52:28
Oly Tri: 2:48:33
13.1: 1:43:43
10K: 46:17
5-miler: 37:28
5K: 21:06

Maintenance Range Ticker - Center is Ideal


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MBSHAZZER's Photo MBSHAZZER Posts: 18,605
11/23/10 5:20 P

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I have gotten faster by running more. I dropped 4 minutes off of my previous HM PR this year soley by starting my marathon long runs about 4 weeks before the HM.

I don't really do a lot of dedicated speedwork, but if I am feeling really good on a run, I will pick up the pace and push it till I feel uncomofortable. Then I hold that uncomfortable pace for a little longer.

A lot of people have found that running hills have made them faster; I live in a flat area so I cannot verify....

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


TIAGAYEPFA's Photo TIAGAYEPFA SparkPoints: (0)
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11/23/10 5:17 P

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I'll be interested in getting some tips here! emoticon

- Tia

Praise Yahweh for each day!

Co-Leader Spark Tampa Team

Personal Running Bests:
5k: 24:53 (10/10)
10k: 53:00 (9/10)
15k: 1:26 (4/10)
Half Marathon: 1:49 (2/12)
Full Marathon: 4:02 (1/11)
1st Triathlon (6/12)

Featured in 12/2011 Ebony Magazine.

Online Nutrition Coach: Ruben (Sparkname FLEXCHEF) @ Fit To Be In Your Kitchen. Yummy food, eat to lose, learn for life!!!
CD1425027 Posts: 12,206
11/23/10 4:47 P

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I know I can cover the distance... But really, how do I now work on getting faster???

Anyone have any good plans? books? websites? I don't want to BQ or anything, but just finishing a half around 2:00 instead of 2:21, ya know??? (not to mention my full time! LOL)

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