Speed training can cause injuries, so build up to it, just don't start out with the hardest thing. Start out with Fartleks ( Swedish word for speed play. Bet you can't say that word without breaking out in a grin, or totally busting up any kids in the area.) Get warmed up first at your normal warm up pace. Then throw in some faster running for as long as you like 30 seconds or whatever, then cruise at your normal pace for a couple of minutes to bring your heart rate back down, then speed up again. It can be a flat out sprint for 10 seconds or just somewhat faster than normal for 30 seconds to a minute, then slow down again. Repeat as long as you like, then get in a good cool down and go home. Once you have done these for a couple of weeks, get thee to a track. Warm up as normal for a mile or two. Then get to a marked spot on the track. Run one lap as fast as you can. Slow jog or walk for two minutes. Repeat this 4 times. Cool down jog. Go home. Each succeeding week add one or two fast laps. Yes they are short workouts. They are supposed to be. Speed work is a hard work out. You don't want to get injured. Your long run is also considered a hard workout, no matter how fast you go ( and you want to do those at a comfortable talking pace, not fast.) Always have easy run days or rest days between hard days. No two hard days in a row. Don't do more than one speed day a week. Running hills will also make you stronger/faster. Atlanta has lots of hills nearby. Hills are also considered a hard day so take easy days after them too.

You can do fartleks anywhere. You want two different things. Lower injury risk = stay off track. Run faster = track workouts = higher chance of injury. Its like I want to lose weight, but I want to eat an entire large meat lovers pizza, french fries, a large margarita and an entire cheesecake for desert.

Make your log public - it's easier to give input when we can see what you're doing.

Sounds good but thought yall told me to stay off the track?

Peach, I'm the one who told you to get off the track, but that's because when you were training for your first marathon you said you did ALL your running on the track.... Need some variety in there! But for what Cash was talking about, doing it on a track is the best way to concentrate on speed and pace because it's measured, flat, no cars, rocks, etc. For your longer runs focusing on steady pace and miles, you need to be off the track. Shan, I know... that was a shocker for me, too. No wonder things haven't been going in the right direction on the scale! And Peach, how are you keeping track of your training without a log? Or is it just on paper?

Ok this is what I did this month 3/1/08 - 5 miles 3/2/08 - 4 miles 3/3/08 - 5 miles 3/4/08 - 3 miles 3/5/08 - 2 miles 3/6/08 - 2 miles 3/7/08 - 2 miles 3/8/08 - rest day 3/9/08 - 1 mile 3/10/08 - 1 mile 3/11/08 - 5 miles 3/12/08 - rest day 3/13/08 - 3 miles 3/14/08 - 3 miles 3/15/08 - 3 miles 3/16/08 - 1 mile 3/17/08 - 3 miles 3/18/08 - 1 mile 3/19/08 - 3 miles 3/20/08 - 4 miles 3/21/08 - 2 miles 3/22/08 - 2 miles 3/23/08 - rest day 3/24/08 - rest day 3/25/08 - rest 3/26/08 - 4 miles 3/27/08 - 2 miles 3/28/08 - 2 miles 3/29/08 - 2 miles 3/30/08 - walked 4 miles, ran walked the last mile 3/31/08 - ??? probably 6 miles