How to Build Speed

Another Mother Runner

Sarah Bowen Shea

Health & Fitness

4.4 • 1.3K Ratings

🗓️ 26 January 2024

⏱️ 73 minutes

🔗️ Recording | iTunes | RSS

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Summary

This is the episode for you if you’re aiming to cover a mile in less time or to nail a goal race time. Host Sarah welcomes back Train Like a Mother Club coaches Jennifer Harrison and Liz Waterstraat to discuss myriad ways to hone and build running (and walking/hiking!) speed. The coaches detail: -the five building blocks of speed; -the base to have before adding in speedwork; -the importance of balancing risk vs. reward; -the power of plyometics, cadence, + drills; and, -strength moves to incorporate into speed-building. Before Coach Jen joins at 9:20, Coach Liz talks about her recent chilly swims. Coach Liz raves about The Ten Pillars of Success in Miles of Books at the end of the ep. When you shop our sponsors, you help AMR. We appreciate your—and their—support! Save 25% on any GU purchases of $50+ w/ code AMRGU25 at GUenergy.com Row for it: Save up to $500 at Hydrow.com and use code AMR at checkout Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Thanks to our friends at Gu for their continued support.
0:03.0	Gu makes nutrition and hydration products to nourish and inspire everyone to experience the joy of movement in whatever form they choose.
0:10.0	Jells, chues, stroup waffles, hydration tabs, and more.
0:12.8	Save 25% on all goo orders of $50 or more
0:16.2	with code AMR goo25 at gooenergy.com.
0:20.9	This episode is sponsored by Hydro, a state-of-the-art at-home rowing machine that delivers the ultimate
0:25.9	full-body workout.
0:27.3	To save up to $500 off your Hydro today, go to Hydro.com and use code AMR at checkout.
0:35.0	Be sure to stick around to the end of the show because
0:38.0	Coach Liz and I are going to be doing our Miles of Book
0:41.0	segment for the month. Welcome to another mother runner. This is Sarah Boenshe. I am joined today by Liz Watersrot.
1:02.7	Hello, Liz.
1:03.8	Hi, Sarah.
1:05.4	So I am a sweaty, sweaty mess, and do you know why?
1:11.3	Should I guess or should I just let you go with it? I'm going to guess pickleball.
1:20.6	Pickleball. Okay, I'm going with pickleball. If you would guess pickleball and running you would have been right. Either answer would have worked because I played two hours of pickleball and then we've had this deep freeze here in Portland, Oregon.
1:36.7	And so finally things have melted and the streets are 98% clear except for loads of down trees and so I got back from
1:48.1	playing that and I was like oh I have time I can go on a two mile run and I am wearing shorts because that's usually what I play
1:56.5	pickleball in and it is so warm here that I was fine in that and a long sleeve lightweight wool
2:02.4	shirt and I went out and just busted a move.
2:05.8	I ran for me two fast miles like my race pace.
2:11.6	So and yeah then came in whipped off my sports bra and my
	...

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