Speed Work.

With all the distance type running I've been doing I've noticed that I've gotten slower. I need to pick it up a notch, especially if I want to start racing again. Not only to keep my speed, but to shock my body. I've been doing the same running workouts for a long time and speed work tears you up! (In a good way of course). It hurts, its uncomfortable, it sucks...even more of a reason that I need to do it.

I love this article "Speedwork for every runner," that Denise from Run DMT shared with us on twitter. Its a great article for beginners and advanced runners. It explains the different types of speed work and gives you tons of different speed workouts to do. One of the these types of workouts I swear by are fartleks! They're awesome. Give it a read!