Speed Work is back in my life!


2.5m easy + (4 X 1m @ tempo pace w/.25m rest) + 4.5m easy= 12m total on trail

Tempo Paces- 6:53, 6:55, 6:54, 6:55= avg 6:54

Yay for my first actual speed workout in about 4 months!!!


I have been waiting for this day since January 1st, when I had to stop running because of my knee, which you can read about HERE. I took 2 full months off any exercise to heal my knee (which didn’t help much) then slowly started increasing my mileage to semi-prepare for the Boston Marathon. I didn’t do any speed work OR hill work for Boston, but I made it through and enjoyed every moment. After taking a full week of recovery for my trashed quads (due to the lack of hill work) and a solid 40 miles last week, Todd and I both agreed it was time to start adding some speed work in. It’s weird to say I haven’t done a real workout in 4 months, because that’s the part of running I like best. Yes, sometimes I dread it and know it will be a lot of work, but 90% of the time I can’t wait to get out there and test both my mental and physical strength.

My plan for today was to do 4, 1 mile tempos at a 6:50 pace. Waking up to 70 degrees and 80% humidity at 5:30AM , I knew I had to adjust my pace a bit. After consulting my coach, AKA Todd, hehe, we decided I’d aim for 6:55. I headed out excited to test my legs and lungs. Breathing is key when running fast, and I think a lot of people don’t work on that enough. My first 2.5 miles were a warm up. I generally don’t care about the pace of warm up, cool down or rest miles. While I hit my tempo paces each time, I didn’t execute them very well. I was playing a game of chutes and ladders with myself. I’d start off too fast and dwindle off only to realize I’d slowed down TOO much and have to speed up again. I was tired and SUPER sweaty after the 2 tempos and wanted to quit. I made excuses in my head… “this is your first time back at it, give yourself a break!” or “man, my quads are pretty tight, I probably shouldn’t push them.” And then my running mind takes over and says, “if you quit now, it’ll be that much easier to quit next time” or “stop being a pansy Schroeder, finish what you started!” I listened to my runner’s mind and finished strong.

My knee did flare up a bit after the first tempo mile, but the irregular feeling faded away and I didn’t feel it again the rest of my run… not even in the transition between running and walking like in the past. Like I said before, my quads were tight, but I don’t think I pushed them too far. I will be sore tomorrow, though. The good kind of sore. On the drive home, Todd was listening to me ramble about my run, clearly on a runner’s high. He looked over at me and said, “It really is amazing at how happy running makes you.” And he’s right. It always puts me in a good mood!

You know what did NOT put me in a good mood… NOT seeing my parents on the trail! BUT BUT BUT they get a pass this weekend because I’m sure they were just out too late last night celebrating their 29th wedding anniversary <3


I love those two! I hope Todd and I’s marriage is as awesome as theirs is! We will be celebrating our 3 year anny in November. Thank you Mom and Dad for being the best parents ever and setting such a great example of what a loving, lasting relationship is. Here’s to you Mr. & Mrs. Schroeder 🙂


After my run I had a very important party to go to… I’ll talk about that tomorrow though! Hope everyone had a great weekend 🙂

Do you enjoy speed work as much as me?

Have you experienced the runner’s high lately?

This article has 6 comments

  1. I can’t say I enjoy speed work, but I have been pushing my pace these past few weeks and the end results are awesome!! SPEEDY SPEEDY you are great job!! I love that good kind of sore, bring it on!! Happy Anniversary to your parents!! I had a runners high today. 6 miles at a 9:30 pace..BOOM bring on the faster times haha. My last mile I pushed it to 8:54..it was awesome.

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