Conquering Speed Work: My Journey Back to Peak Performance
Table of Contents
- Introduction
- Returning to Speed Work
- The Importance of Speed Work in Marathon Training
- The Long Break from Speed Work
- Preparing for the First Speed Session
- Warming Up on the Trails
- Thank You to Our Sponsor: Say Sky
- Ketone IQ and its Role in Endurance Sports
- The Workout Plan for the Day
- The Tempo Run and the First Set of Intervals
- Challenging Six-Minute Reps
- The Final Set of Intervals
- Reflections on the Speed Session
- Managing Heart Rate and Endurance
- Gratitude and Hope for the Future
- Special Thanks to Our Sponsors
- Conclusion
Returning to Speed Work
💨 Introduction 💨
Welcome back to another video in the London Marathon training series! As we approach the big day, it's time to reintroduce speed work into our training routine. In this video, I will share with you my first speed session in four weeks and the emotions and challenges that come with it. Join me on this exhilarating journey as I push myself to regain my speed and improve my performance.
💨 Returning to Speed Work 💨
It's been a while since I last did any form of work faster than marathon pace. In fact, my last speed workout was on January 30th, which makes it exactly four weeks and a day. Today marks the return to pure speed sessions, and I must admit, I'm feeling a mix of excitement and nervousness.
💨 The Importance of Speed Work in Marathon Training 💨
Before we dive into the session, let's talk about why speed work is crucial in marathon training. Speed training helps improve your running economy, increases your lactate threshold, and enhances your running form and efficiency. It also helps condition your body to handle the demands of running at a faster pace, which can ultimately lead to better race performances.
💨 The Long Break from Speed Work 💨
The longer break from speed work can be attributed to various factors, including illness, recovery, and focusing on other training aspects. However, as race day approaches, it becomes essential to reintroduce speed sessions to maintain and improve performance.
💨 Preparing for the First Speed Session 💨
As I prepare for my first speed session in weeks, I find myself feeling both excited and nervous. To ease into the run, I've decided to warm up on the trails, following a routine I've found effective in the past. A 20-minute warm-up, with 15 minutes at an easy pace and 5 minutes at a moderate pace, helps me prepare my body and find my rhythm.
💨 Warming Up on the Trails 💨
Choosing to warm up on the trails allows me to go through the gears and mentally prepare for the intense speed session ahead. The trail loop is just over 20 minutes long, providing ample time for a thorough warm-up. Once I complete the warm-up, I make my way to the industrial estate where the workout will take place.
💨 Thank You to Our Sponsor: Say Sky 💨
Before diving into the workout, I want to take a moment to thank our sponsor for this week's video, Say Sky. Their support is invaluable, and I genuinely appreciate their generosity. Say Sky offers a range of high-quality running gear, including the amazing cartoon doodle shirt I'm wearing. With their kit, I feel comfortable and confident, ready to tackle any training session or race. Use the discount code FOD15 to get 15% off when you make your purchase.
💨 Ketone IQ and its Role in Endurance Sports 💨
Now, let's briefly discuss something that's been making waves in the running and cycling world – Ketone IQ. This product, which contains ketones, offers an additional fuel source for endurance athletes like runners. Ketones can be used alongside carbs and fats as a fuel source during long training sessions or races. I've been testing Ketone IQ for the past three days and plan to incorporate it into my long run this weekend. Stay tuned for more information on my experience with this product in the coming weeks.
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