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Fast Friends

Since I started running marathons in the Fall of 2007, I’ve dropped an hour and twenty minutes from my time (and am seriously gunning to drop another 10 minutes…I’ve got my eye on you Long Beach).

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Similarly, I’ve improved greatly in triathlons since I started dabbling in them a couple of years ago. My recent half ironman was over 30 minutes faster than my first triathlon of the same distance last summer. I only wish we could measure the improvement since my college years when I would occasionally ride my roommate’s bike for fitness…at the same. exact. speed. I could run the same route. Yeah…

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I thought it would be fun (and hopefully useful) to do a series of posts on my top secret methods to improve speed and endurance in order to rock out at races. (Warning: these aren’t really big secrets, but they do work!)

First up, a three step process:

1) Befriend people who are faster than you.

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2) Be brave.

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3) Crash their workouts.

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This may come as a shock to you, considering I share my life with strangers on the internet on a daily basis, but I do not consider myself a naturally outgoing person.

The thought of showing up to a group workout where I may not know people or could get run over by some speed demons on a fancy bike still makes me nervous.

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But I’ve also learned over the last few years, that working out with other people DOES make me a better athlete. (And our fellow athletes are generally not scary nor are they aiming to plow you over).

You’ll also be pleasantly surprised at how easily you will perform better while training with friends.

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For instance, when I go swimming with this girl, my 100 meter pace is 5-10 seconds faster than when I swim on my own but I don’t feel like I’m exerting any extra effort.

And when I bike with boys who are faster than me, sure I may be staring at their backsides for the entire 90 miles, but I’m still going to average a faster pace than I would on a solo ride.

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When I first moved to DC, I was training for my first BQ attempt and I’m fairly certain that I owe my success at meeting that goal to the people I ran with in the weeks leading up to the race. One of my best training partners in DC is a guy I picked up at a water cooler at a local race. When we run together, I tell him that he’s pushing me and he swears I’m pushing him. In the end, he decided to deem the phenomenon “mutual acceleration.”

Training with people who are faster than you forces you to go outside of your comfort zone and you will be amazed at the gains you make and how quickly your uncomfortable zone becomes very comfy.

Plus, it’s just plain more fun to spend training hours in the company of others. Coming from the girl who spends 15-20 hours a week getting my sweat on, trust me on this one.

Some of the best ways that I’ve met training partners who push me include:

1) Local running clubs. Every city has great running clubs that offer group runs. Don’t be afraid of them, be excited! Most offer a variety of paces and abilities to accommodate everyone who shows up. The worst thing that will happen is you’ll get a good workout and meet new friends. Check out local athletic stores or google road running clubs in your area.

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2) Twitter and el bloggo- I have SO many quality workout buddies and good friends thanks to the online community of athletes.
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3) Gym/Fitness Classes. I met one of my best running/triathlon friends in Vermont by starting a conversation with the girl on the Pilates mat next to mine. As soon as we discovered we both loved anything and everything swim/bike/running we were hitting the pool and lacing up our shoes to train together. I’ve also met many of my DC training buds by chatting up people in my swim lane or on the spin bike next to mine.

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4) Races. There is NO shame in asking the girl who crossed the finish line just ahead of you where she lives. I’ve been known to attack people after races who passed me on the bike and I passed on the run to suggest teaming up and helping each other out.

So, take it from me, it may seem scary at first, but it will be much less terrible than you think to workout with people who will push you and you WILL become a better athlete.

Let’s hear from you guys: Do you train with people faster than you to go fast or are you a solo sweater? If you do, is it working? And if not, what’s holding you back?

1,538 Responses to Fast Friends

  1. Totally agree! Running with people who are faster than you is the BEST way to get faster! It lets you push during a workout way harder than you would push yourself. I think it can be intimidating, but once you jump in and realize they’re not going to make fun of you and you’re not going to feel slow, it’s a lot easier to go again. I would love to find a buddy to do some track workouts with this summer, because I know I can sometimes slack off a little when I’m bored or no one’s there to keep me accountable.
    Love this post!

  2. I swim with an ex collegiate swimmer. We do races: He swims 400 yards, I swim 300. He still kills me! haha!

    Regardless, if it weren’t for swimming with him, I woulda quit triathlon 2 years ago.

  3. Sometimes its nice to work out alone, but mostly run with at least one other person. I don’t think I could have made it through training for my first marathon without my running partner. This summer folks in my office will be training for Hood to Coast, and I have my eye on a group of guys that runs faster than me. I will join then for runs and I will keep up, bwahaha!

  4. I swim SO MUCH FASTER doing workouts with other people. Speaking of which, I like to pretend I am a fast swimmer, so you should join me for a swim workout sometime.

  5. I would love to train with people but honestly feel really weird about showing up to training rides that I see people chatting about on twitter, it’s like ‘hey, I follow you on twitter and now I’m stalking you at Hains Point’. I have also gone for some group bike rides with local bike shops which is really fun and challenging. I have gone to running clubs with my local favorite running store, and I LOVE them! Those group rides and runs have definitely pushed me to work harder!

  6. So true. In fact, almost all of my friends here in Portland I met through blogging—so weird! I love the internet.

    Sometimes when I train with people faster than me it really gets me down but I’m learning to get over my mental hang ups and SUCK IT UP.

  7. great post!

    if i am ever in DC, i am totally crashing ur workout! haha

  8. I totally agree that training with others helps, especially if there are slightly faster than you! I’ve seen my times improve since training with others!

  9. BLOG CREEPING and hanging out with faster friends is the BEST!

  10. This is obviously why I’m friends with you. I can’t wait to chase you on Saturday.

  11. I train with coworkers. Most of them are faster or about the same speed as me. I have given great consideration to training with a running club but I just haven’t comitted yet.
    I love the term “mutual acceleration”.

  12. How do you time yourself in teh pool? I’m thinking about a sprint tri and ahve always wondered that.

  13. Too funny that you posted this! I saw a girl on the Mt. Vernon yesterday and it looked like it could be you! I was trying to decide whether to be a crazy fan girl and stop you to say hi. It turned out NOT to be you though!

    I love going to group runs and definitely credit that with some of my improvement over the last few years. I haven’t quite made any friends for life or anything though.

  14. You say you’re not outgoing, but if you go up to randoms at races or in classes, you totally are!!!

  15. I’m so impressed with how much you improved over 4 years! You are SUPER fast now! I need to follow some of this advice, I’m just barely faster than I was the year I started running. Boooo.

  16. Great advice. I just started training with my husband and although he cannot go the long distance I can (yet) he does run at a faster pace than I do. I hope that will make me faster as we train together for our August race.

  17. that randomly happened to me during our FitBloggin 5K this year. i always think of myself as a slow runner but with fast running buddies i managed to keep up! now if only i could get them to move to DC and run with me all the time :).

  18. It isn’t difficult to be faster than me but yes I train with way fast runners/triathletes/duathletes. They are the best. I have become a lot faster but it is difficult to remember to run our own paces when we have to slog through a 20mile run.

  19. I like that I am in this post somewhat close to the words “speed demon.” I’ll be at HP in the morning if you want some more easy spin and/or if I feel like it tempo.

  20. I have definitely found that I work harder and get better results when training with others. A little friendly competition never hurt anybody. :)

  21. For the past couple of years I have been doing everything on my own, which basically sucks! I would love to tag along with you on some of your workouts.

  22. Great tips! I have a group I continually workout with. It scares me to think of working out along. It would never get done.

  23. I absolutely love working out with people who are stronger/faster than I am. It’s why I WILL go back to NCVC’s Monday ride and get my ass kicked over and over and why I continue to let Victoria drag me through tough swim sets. It hurts so good :)

  24. YES, MUTUAL ACCELERATION that’s an awesome term!

    Running groups are the best, I was just out in Santa Fe for vacay and joined a running group. CHECK OUT my post on running with Caroline Rotich (#4 at Boston 2011)!!!! Talk about running buddies!!!

  25. These are great tips! I actually have a good friend who I run with, but we run at the same pace. It’s definitely time to add a faster runner to the group though because that is our goal right now. There aren’t many running groups around where I live, but it would be great if I could find one!

  26. Emily, come back to the track

  27. soo true! i just started running with two new friends and my pace has already improved greatly! they also run trails more than roads so my endurance has gotten better and i’m getting way over my hatred of hills.

  28. i need to be more outgoing at races and make local running friends (all my former ones moved away on me). not only to get stronger, but also to just have people to run with for a change! how have those post-race-attack-friendships worked out so far?

    i, too, am more “outgoing” on the blog than real life. but other than that i think i’m true-to-self.

  29. i am a solo sweater.. for right now at least ! i am thinking about joining my neighborhood’s run club, but i am also nervous because i am a seriously slow runner ! i haven’t been able to go so far though because med school has been dominating my life.. but hopefully this summer when school settles down i will be able to make some runs with the group ! seriously hoping though that there are other slowpokes in the group !

  30. It definitely helps finding faster people to run with… although sometimes they are TOO fast :-/ I love making new running friends though and having people to run different workouts with!

  31. Wish you still lived here so we could continue training together – haven’t found a replacement for you and it’s been 2 years!!! Always love the VT shout outs…see you in MIAMI!!!

  32. This is something I’m struggling with. I have a bit of social anxiety with the added fact of being more than a little slow and not at all looking like an athlete. I know most biking groups/running groups would be fine with me coming but the fear of being told I don’t belong keeps me from going. I’m working on getting over that idea, but it’s slow going.

  33. I don’t believe you – you are outgoing no matter what you say.

  34. I agree 100% for running. My running partner has a marathon PR 11 mins faster than me (grrr!) but I think we push each other really well during training runs as neither of us are quiters or like to LOSE!! For cycling I think it is different. With big group rides I like the faster rides for sure. I am working harder to keep up even in the back of the ride and when it is my turn to pull I give it all I got for as long as I can then I suck wind in the back of the group for a bit again.. when riding with a smaller group of friends it is sometimes nice to be with someone who is slightly weaker cyclists or maybe just not as competitive as they seem happy to let me pul all the time which is GREAT training for the tri’s as of course no drafting in the race.

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