A Faster ME!

[Diezel]

Today, for the first time in my life, I ran 3 miles in under 30 minutes!!!! I ran it in 29 minutes, 11.23 seconds. Yeah baby!!!!

[The Tin Man]

Woot woot! That's a quite solid milestone you hit! What's next?

[snowMan]

Diezel, congrats! You should be very proud, that's an awesome time.

If you don't mind my asking, what kind of training/conditioning did you do to improve your speed?

[Diezel]

Thanks guys!

How did I train for it? I'm currently training for a 10 mile race in October. So I've been running 5-6 times a week. I generally don't do more than 3 miles during the week. We do a long slow run on the weekends - this weekend was 10 miles. Our Wednesday night run is a speed workout. We started by running 200m 6 times. We don't sprint it, but we try to run a lot faster than we do during our long runs. My long run time is usually between 11 and 12 minutes per mile, and my running buddy and I cover these short distances in a little better than an 8 minute mile. Each week we increased the number of 200s by 2 until we got to 12. When we got to 12 we dropped down to 4x400 and then did the same thing with the 400s.

In addition to that, I started trying to push myself a little harder on my Monday run. I started by trying to do 2 miles as close to 20 minutes as I could, then I just kept increasing the distance of my Monday run until I got to 3 miles. Last week was my first try at a full 3 miles. I did it in 30:15 - close, but not quite. I also have to mention that it was really cool in San Antonio this morning and I think that definitely helped. On Saturday we did our long run in about 80 degrees with about 70% humidity. This morning it was only 60 degrees and 57% humidity. I think that made a big difference.

[Erick the Red]

Good runs. You are running more for your ten miler than I have been for my 26.2 (so far, anyway).

Great effort!