Speed Work and Blackberry Mojito on Italian Ice

When I started running, my goals were just to finish races.  Since I was getting awards within my age group, I wanted to get faster and faster.  That’s the typical progression for a runner which is why we all ultimately engage in speed work:  get faster. Simple logic from WalkingRunning:  To improve on your long distance run, you must improve your short distance speed.  “The speed that can be run at any distance correlates directly to the maximum speed at a shorter distance or…. a runner’s marathon pace is mathematically related to his/her speed capability over one mile – as [...]