Earlier this spring mother runner Diane posed the question we’ve likely all asked ourselves at some point or another: “How can I get faster?” More specifically, Diane wondered if shaving 10 minutes off her half-marathon PR (personal record) of 2:15 was realistic. We put this to the Tribe on the AMR Facebook page, and heard from many of you with words of encouragement and tales of your own PR crushes.
Any PR is a good PR, whether it’s simply seconds or many minutes. So to start, a sampling of mother runners who made it happen—with hard work and determination, no doubt.
Suzanne: “I took 15 minutes off my half-marathon second time around. It’s do-able for sure.”
Tammy: “I beat my 5K time by 4 minutes two weeks ago! So go for 2 hours!”
Jen: “I had a 12-minute PR at the Philly Marathon in November. 4:26 to 4:14! My goal for next time around is 4:05!”
Tonya: “I went from a 2:57 to 2:40 from one half-marathon to another.”
Candice: “I took an hour and 15 minutes off my marathon. ANYTHING is possible!”
Joan: “5 hours for my first marathon, 4:30 for my second marathon, and 4:01 for my third marathon. You can do it!”
OK, so how exactly did our PR-crushing mother runners get faster? A few ideas …
1.) Strength-train and cross-train. Bethany, who went from a 2:10 half-marathon finish time to a 2:06 PR, offered this: “My running got significantly better after I incorporated TRX classes into my training. Just one class per week and I was noticing my running becoming faster … I loved it!” Others sang the praises of Pilates, yoga, weight-lifting, and cycling as ways to boost speed.
2.) Go from a longer distance to a shorter one. Julie went from 2:12 to 2:01 in the half-marathon not long after training for a full. “I think the extra mileage helped me get the PR.”
3.) Commit to speed work, speed work, speed work. “I was amazed at how the tempo runs and speed work at paces that I thought were unattainable improved my overall race, “ says Jessica, who cut 10 minutes off her 13.1 PR in five months, going from a 2:17 to 2:07.
4.) Have a birthday. Hey, the aging process does not have to mean slowing down. Consider Marcia’s first marathon time compared to how she finished several years later: “My first marathon was about 3:54 in 2006 and I crushed that in 2009 and ran a BQ 3:34.” She added that she’s “not sure I could do that again!” But we absolutely believe she could.
5.) Have a baby. Check out this awesome story from Patty: “In 2009, I ran a 30K race in 3:16. Missed 2010’s because of pregnancy. In 2011 I ran the same 30K race in 2:54.” Liz, meanwhile, went from 1:37:40 to 1:33:17 after having her baby. “I trained all summer and incorporated speed work and LOTS of tempos (two a week) and strides.”
6.) Join a running group. Jennifer had a 2:15 20K under her belt when she ran a 1:59 half-marathon just four months later. She credits her speedier ways to a commitment to speed training, cross-training, and meeting up with a group for long runs.
7.) Follow a solid, smart training plan. We’d be remiss if we didn’t mention the AMR Own It training plans—we’ve got you covered for the 10K, half-marathon, and marathon distances. For my most recent marathon, my fourth, I followed the 18-week plan and ultimately shaved 2 minutes off to finish in 3:41:02. I was thrilled. Cheryl has this success story: “Train Like a Mother got me over my first 13.1 finish AND helped me shave 12 minutes off my half time. Looking to get under 2:00 for my next with the Own It plan!”
8.) Recover well. Liz made a great point when she mentioned the importance of recovery days: “Recover on your recovery days and hammer the workout days.”
Have you crushed a PR lately? What’s helped you get faster?
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I don’t know that I “crushed” it, but I ran a 4:00:42 at the Colfax Marathon three weeks ago, which was a nearly 12-minute PR over my 4:12:03 marathon in Steamboat Springs last year. Training made a difference, as did the fact that Steamboat was very very hilly with most of the climbing in the second half, and Colfax didn’t climb half as much and kept it to the middle of the race.
I PR’d in all of my races thus far in 2013 (two HM’s, a Hilly 10K, and 5K) all after doing my 1st marathon in the fall. I do think the extra mileage made a difference. Strength training was so crucial in staying injury free and I also did a lot of speed work on the hills and stadium stairs, and I got on the trails and really noticed a difference in my lower body strength. I rested on scheduled rest days and also gave myself a break if my body needed it.
I had hopes to beat my only record in a 5k of 41:11. My goal was a sub 40. I thought that was reasonable and doable. I had a great Spring training. The day of the race was in the 80’s and humid. I had less than a week of acclimation. Since then it’s been cold and rainy. I signed up for a late September race and will begin cross-training. AMR has given me some inspiration. Thanks to the BAMRs here.
I think simply the experience of multiple races will help you “crush” your PR. You learn to read your body and know if you have anything “left in the tank” at the end of the race so you can crank it up. I know I was timid in my first couple of races but as I gained experience and confidence I learned that could push myself harder in the second half. I learned that I am stronger than I think.
Sister, that’s a “crush” if I ever saw one! Go you!
I am planning to PR in my upcoming 5K (a local race that I have run every year since it started – this will be the third). I had high hopes…until I found out they changed the course. Now, I’m nervous but not too worried. I’m following the Train Like A Mother – Own It! 5K plan and I have no reason to doubt that it will get me the results I want. You ladies got me through my first half with flying colors (2:15) so my confidence is up a bit.
PS – my other comment was supposed to be a reply to Lisa – I can’t fix it. I am technologically-challenged. {SIGH}
I agree with Heidi, I PR’d a 5k and 10k 3 months after my first (so far, only) marathon. And I didn’t do any speedwork, my goal for the marathon was just to finish, but after so many double digit runs it made the shorter runs seem “easy” by comparison. Plus it was cold!
I took 16 mins off my marathon time, to finish in 3:59. I used the Own It plan for the first time. Apparently all the speedwork paid off! Next challenge, shave off 4 more mins and get a BQ!
I’m on week 4 of the half marathon Own It plan. I haven’t done any “speed” work in two years and am enjoying the way the plan is laid out. I’m gaining confidence with each workout. Thanks so much for the book and the plans in it.
This year I had a 24 minute PR over my last HM (2:08 vs. 2:32).
I think it was because I worked in speedwork once a week. In all of my training runs, I made sure to finish strong and upped my pace towards the end of a run so I knew I could do that at the end of the race. I ran each of the last two miles of the HM a minute or so faster than the rest of the miles. Practicing a strong finish made me confident that I could pull it off on race day as well. My new goal is a sub 2:00 half marathon! (Even if it is 1:59:59!)
I would suggest following the Train Like a Mother OWN IT plans. My BFF/BRF and I shaved 7 minutes off of our previous half marathon PRs and we were also able to run together. We live over 1000 miles apart so usually when we race together we run separately b/c we just have enough skill to stick together but it worked out great and we finished very happy!
Food! I switched to a plant based diet after reading The Paradigm Diet by Adam Dave MD. Nothing else changed. Except my pace… My 1/2 marathon went from 2:47 in October to 2:21 in May … I changed my eating habits in April and was shocked when I saw the clock at the finish line!
I have learned the value of rest days and that lovely taper right before a big race. Running on fresh legs makes a HUGE difference! I went from 2:05 to 1:52 on my 1/2 (mostly on dirt with some hills)–can’t wait to see if I can get close to 1:40 on a “fast & flat” course!
I have PR’d in all race distances since having a baby ( except my marathon because it was super hot but I did BQ). I believe my blood volume has increased plus the fact that I run faster to run more miles in less time. Great job to all PR people.
My first marathon (last June) was a 5:38:??
I trained with the TLAM Own It plan (with a goal to break 5 hours) and ran a 4:56:?? at Bayshore a few weeks ago.
That’s a pretty huge PR. I think I can do much better, and I know I hold back, but I swear by the TLAM plans!
I went from a 2:17 half last September to a 2:09 half this spring. The best part was that the 2:09 felt even easier than the September run! I increased my overall weekly mileage during training for the second half, and also added in speedwork.
Did you lose weight on this diet? Because I think if I lost about 10 lbs, I would definitely shave off my times.
I was the person who asked this question. This year at the Fargo Marathon, I ran the half. My PR of any half was 2:18:03, and the preivious years Fargo was 2:22:03. I used the Train Like a Mother Own It plan for the Half marathon. Upon crossing the START line, my Garmin bleeped and went dead. (Yes I had charged it… :) So, I ran the entire race blind and in horrible humidity. I was SHOCKED to find my official time as 2:19:00!! So a few seconds shy of a PR but 3 minutes faster than the year before all while running blind!!! And mentally I was SURE I was going to be bringing it in at around 2:30. So the TLAM plan totally prepared me for this race, and I only wonder what no humidity and a working Garmin could have produced???? Next time!!
I’m running my fastest after having TWO babies (one almost 9 years ago and one almost 2 years ago). I’ve crushed ALL my PRs from 5K to Marathon since baby #2!!
I shaved 22 minutes off my 1/2 marathon time from 2:21 to 1:59! What was it for me that made the difference? Strength training added into my running schedule, the best way to shave time. You got this.
Oh yeah baby!!I ran Philadelphia’s Broad St Run-10miler and PR’r by 20min! Last year was the first year I ran it and I finished in 1:51…this year my time was 1:31!! Sooo elated, and I attribute my PR to tempo runs with my faster paced running buddy and consistent milage during the week. Nothing like a PR to build your confidence in running!!