I've never really done any speedwork. I run hills, which I've always thought of as speedwork in disguise. Higdon's training schedule has me doing "pace" runs, I've got a 6 miler on tap for Saturday. I like to have fun when I run. Traditionally my speedwork has been in the form of what I call Ramscoop Running.
A ramscoop is a science/sci-fi term. It refers to a form of propulsion for a spacecraft. A big kilometers-wide scoop collects ions, which are used to accelerate said spacecraft. The acceleration of the spacecraft is slow at first but, picks up speed gradually & ultimately reach speeds close to the speed of light.
Sometimes I like to run like a Ramscoop. I start off at a slow pace & gradually increase the pace. You increase your pace & effort slowly but, you're running your fastest at the end of a run. It's a lot of fun & if it's a good night, it can be exhilerating.
Last night didn't start out as a Ramscoop run. I didn't feel particularly speedy as I started the 6.36 mile run but, after 4 miles I did start pushing the pace. As I was running down route 13 on the backstretch I remembered Ramscoop running & how much I enjoy it. So, at least one run a week is going to be a Ramscoop night.
Make me speedy. Keep it fun.
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You're on the right track. Spend the first few miles warming up at a reasonable pace. Pick up the pace once your muscles are loose and enjoy yourself and bring it home a little faster. There's nothing like a good last mile on a long run.
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