Don't overthink it.Fat Cat wrote: ↑Wed Apr 15, 2020 12:52 amre: quicker vs. faster, I guess I was mostly thinking about faster. Running from or after someone. I was up to 235, I'm now about 225, looking to drop to 205. I'm reconciled with the idea that I will never be fast, but I could be faster than I am, and for fun I would like to try.
Rotate a few of these things in during different runs -
1. accelerations - try to, during different points of your run, run faster. Don't be overly mathematical about this but you could try to work up to 8 to 10 accelerations during a run. You could try to hold the speed for a little longer. Mix up the speeds too. Don't head into sprint territory, but go really faster, a little faster, etc. One of the keys to this though is that when you are done with an acceleration, you don't walk. You go back to your normal running pace.
2. Timed distances. During your run, mark a segment that every so often you run faster during. Try to drop that time as the weeks go on. So it might be during the middle of the run you time from old mother hubbard road to cowboy bob sign. And as the weeks go on, try to get that time down. It shouldn't be something that is too short, and it shouldn't be something that is too long. I'd say anything that starts from a 15 to 20 minute block that you whittle down. The key here is to try and hold a faster than normal speed for as long as you can. You can walk to recover after this one.
Rotate one and two. Or try one once each week.
If you are not, end every run with a "faster" block. Run faster than your regular pace at the end of each run, ideally ending in an almost out and out sprint. As the weeks go on, extend the length/time that you hold this faster component.
As time goes on you will notice two things, your ability to speed up and run harder increases.That will make you feel fast. And your normal running speed will also start to feel easier and will naturally get quicker.