Speed Kills!

Speed Kill! At least they say to teenagers who drive too fast.

Well, speed also kills your running plan. Of course, I'm talking more about my little setback--hurt my lower abs all because of last Friday's speed workout and then running my long run on Sunday a little too fast.

So, what speed should I be running? I found a great tool over at McMillan Racing that calculates your proper training paces based on a previous race result. In my case, I plugged in my last 5K time and it spits out this incredibly detailed report that predicts my time in any length race (assuming I've put in the training) and gives me my goal times for training.

Now, I already knew that I did last weeks sprints too fast. But after checking the running calculator, I saw how fast is appropriate. Real numbers: last Friday, I was doing 100m intervals at 18-19 second pace; I'm supposed to be doing them at 22-24 second pace. My long run was also a problem. Sunday, I ran 13.4 in 2:15:00 which works out to 10:04/mile pace. I stoked that I CAN do that, but I should have been closer to an 11 minute mile.

Speed Kills!