Speed Work — This type of workout focuses on making you faster and includes a wide range of workouts. Some are outlined below, but don't let that limit you! If you ask me, running with a dog that likes to take off after random squirrels totally counts as interval speed work! A great way to get in speed work is with a group - check out local running stores, it's great to have the accountability!
Fartleks — This is a form of speed work where you pick up the pace for short periods of time during a longer run. If you're on a track or have a fancy GPS watch you can use set distance/time for your faster pace. If you're out on the trail or road simply pick landmarks in the distance, ran hard until you reach them then reign it back in for a bit.
Yasso 800s — This is another speed workout where you calculate your 800 meter goal pace using the marathon finish time you're gunning for. For example, if you are training for a 4:15 marathon finish you'll want to convert that to 4 minutes, 15 seconds for this workout. Run 800 meters [about a half mile] in 4 minutes, 15 seconds then cool down for another 4 minutes, 15 seconds. Repeat this interval 3-10 times, depending upon your experience with speed work.
Race Day Acronyms
RD — Race Director — This is the person/organization responsible for every aspect of the race. They are involved with everything, from the creation of the course, the marketing of the race, the food at the aid stations and bib pinned to your short! Putting on a race is a TON of work — if you get the honor of chatting with an RD be sure to tell them thank you!
DNS — Did Not Start — If you're a DNS, you did not start the race. [#funfact: if you're going to DNS because of an injury consider volunteering — it's an awesome way to give back and RDs are always happy to have more helping hands!]
DNF — Did Not Finish — If you started the race but did not make it to the finish line, for whatever reason, you've DNF'ed the race.
DFL — Dead Freaking Last — Personally being the DFL finisher is a bit of an honor, I mean, you did spend the most time on the course! Some races even have awards for their DFL finishers!
PR/PB - Personal Record/Personal Best - This is your best time at any given distance. PRs are usually more "official" and set during races while a PB is during a training run.
AS - Aid Station — An aid station is a place along the course for runners to refuel. In shorter distances the aid station may only have water, an electrolyte drink and gels. Longer distances usually offer more "real food" options with ultra marathons have some of the best aid stations I've ever seen! Grilled cheese and potato soup? Yes, please!
Bandit — This is someone who runs a race, uses port-a-potties on the race course, takes food/water from aid stations and accepts a medal at the end of the race...without paying for their own registration! Being a bandit is not cool! Some courses have very strict limits and aid station supplies are not bottomless!
Marathon - If you're partaking in a marathon you're settled in on the couch with healthy serving of chips and salsa nearby, pizza being delivered and your laptop logged into Netflix. Wait, sorry...wrong kind of marathon! My bad. An actual marathon distance is 26.2 miles — not to be confused with a half marathon (13.1 miles) or 10K (6.2 miles) or 5K (3.1 miles).
The Wall/Bonking - When a runner starts to bonk their electrolytes and blood sugar levels start to crash, their legs get exceptionally tired and usually their attitude takes a turn for the worse. "The Wall" is known to show up somewhere between 20-22 miles of a marathon but really, a runner can bonk at any time, during any run. The real challenge is knowing how to come out of a bonk without sabotaging your race.
Pace Group - In some larger half and full marathons there are pace groups, lead by one or two main pacers. These pace groups are staggered throughout the race with the goal of crossing the finish line at X:XX time. Always check with the lead pacers to see what their strategy is because it is not always even splits.
Ultra Running Lingo
Ultra Marathon — Technically an ultra marathon is any distance over 26.2 miles. However, if your GPS watch spits out a total distance of 26.4 miles...that doesn't quite count! A 50K [31.07 miles] is the shortest distance that is widely accepted to be considered an ultra marathon. Other popular distances include 50M, 100K, 100M and, lately, 200M!
Crew — A crew is an individual or group of individuals who show up at an ultra marathon to help out their runner at various aid stations. Crewing is one of the most rewarding and thankless ways to give back to your running friends/community! If you're crewing a runner you've dedicated your entire day [or weekend, or week, depending upon the distance of the race!] to being at the beck and call of your runner. If they need fresh socks you touch their disgusting feet. If they're cranky you deal with their attitude with a smile on your face. You're there to make sure they have everything they need to finish the race to the best of their ability. Regardless of the race outcome an ultra runner is always extremely grateful for their crew!
Pacer — This is someone who runs with a ultra runner, usually at races longer than 50 miles. The pacers responsibility i