Hi! My name is Ken. I'm going to periodically write about running, writing, and a number of other topics. Please feel free to read my posts and provide your comments. If you have a question about any topic, leave a message and I'll try to help you get the information you're looking for. Thanks for stopping by. I hope to see you again soon.

Tuesday, July 30, 2013

Speedwork revisited

Over the past several years, I've written a number of posts about speedwork. I just started going to the local track once a week again to do repeats, specifically half miles and quarters.  You might remember me comparing actual track speedwork from two different decades, 1997-1999 and 2008 - 2009s in a previous post. There was about a thirty second difference in times, slower more recently.

On July 12, 2013, I did five halves (3:24, 3:30, 3:29, 3:29, and 3:26) and  two quarters (1:36 and 1:34). These times compare quite well with my times from 2007-2009. I ran a rest quarter in between each hard repeat. I also used my lightweight Merrills, which seemed to help me increase my turnover.

On July18, 2013, I did five halves (3:23, 3:27, 3:30, 3:29, and 3:37). It was very hot and humid that morning and I really struggled to do the workout. I brought two bottles of water, but that didn't last long. With the sun beating down on me, I couldn't manage to do the two quarters I had planned to do. I like to think of these workouts as character building, but I was really tired after finishing.

I was unable to get in a track speedwork session last week because of several issues. I still did some pickups on a nearby trail on July 24, 2013 during a 7 mile run. I ran two minutes faster on the return trip from an out and back run.

I'll keep you posted on my times to see how these workouts help my overall speed. Stay tuned.


  1. Speedwork is what I lack in my training! I know how important it is but I need someone to explain the lingo, take me to the track, and work with me on it so I'm comfortable enough to do it on my own. Good for you for getting back into it. Good luck!

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    2. Hey Amanda,

      I've written earlier posts about speedwork that you can read on my blog. But it can be a bit intimidating doing a workout on a track. Do you have any local running clubs in your area? Many of these clubs have once a week track sessions for all types of fitness levels. I've also found Runner's World magazine a great source of information. If I can help in any way please feel free to leave me a message. I'll try to answer any questions you might have. Keep in mind that speedwork can be done off the track (e.g. pickups or surges) can be done on some of your favorite running courses.



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