When to add a tempo or speedwork (Read 1475 times)

Background: I just had a baby in Oct and am slowly building my milage back up. I have a few aches and pains here and there, plus I'm still losing baby weight (ie heavier than normal). So I'm taking it slow.  I'm not training for anything to specific right now. I'll do a few 5Ks and 10Ks this spring w/ a 8K race in July that I'll have to be back on my game (fast for me) for bragging rights.

The question is: when should/can I add a tempo/speedwork in my training?  Should I wait a certain amount of time ~ 3 months or so of consistant running, or maybe after I've ran about 20 miles per week for a few weeks or just when I start feeling good? I don't want to get injured, but the better my runs feel the more I want to start pushing it, but I don't want to get ahead of myself. So anyone who's had experience in this area I would appreciate your suggestions.

Melo

Depends.

 

Depends on goals.  Depends on the definition of "tempo" and "speedwork".  Depends on your training.  Depends on you body.

 

There's no real set formula.  Personally, I view speedwork as doing high intensity work, like intervals or even sometimes progression runs.  That stuff I've done sparingly, and usually only consistently when trying to prep for a specific race (which hasn't been for a long time).  I define "tempo" as being a run with a moderate effort (moderate being specific to my understanding of effort).  I do it maybe once every other week when I'm actually trying to prepare for something specific, building to once a week.  If I'm just running to run, I do it whenever the mood strikes.  That could be once a week, that could be once a month, that could be never.

Thanks Doug I'm not a 125 mile per week kind of person. I have a life outside of running. Nevermind, I'll ask elsewhere.

 

That wasn't 125 miles per week.  That  was per month.

I think Doug is right on. Do about two months of running without worrying about any speed and just get your body used to running again. Your muscles, ligaments, tendons, and bones will all thank you later.  Doug mention 125 miles for two months, that's only about 15 a week so he was trying to give you sound advice..

I took a look at your log, and I think I can relate to your running life.  I've had a couple of kids and have learned to adjust my running expectations after you go through that.

I'd vote for just waiting until you feel completely yourself again.  I'm not talking about mileage or paces specifically.  Those can seem normal, but you still just don't feel right.  Once you feel great, consider adding quality work back in (if that's what you enjoy). 

I'm assuming your performance in the races you have planned isn't the highest priority right now.  Take the pressure off yourself... you'll know when the time is right!

If you already feel great, disregard everything I just said.

Thanks Doug I'm not a 125 mile per week kind of person. I have a life outside of running. Nevermind, I'll ask elsewhere.

 Months, not weeks.  Months.  Months.

Should I wait a certain amount of time ~ 3 months or so of consistant running...

 

I don't want to get injured...

 

I don't want to get ahead of myself...

 

So anyone who's had experience in this area I would appreciate your suggestions.

 

 

I guess the short answer is yes.  Based on my experience. 

 

 

 

oh my gosh.  I was at meetings for a few hours and I set off a firestorm by not being careful.

 

 

 

That's why I blow off meetings.