I’m not a particularly fast runner. I’m usually finish races somewhere in the middle of the pack. And generally, I’m fine with that.

But it would be nice to be just a little faster.

This week at the Runners’ Lounge, we’re discussing tips to satisfy the need for speed. We’ve been asked to share “a tip, technique, training idea or magical potion” to get faster.

While a magical potion would be nice, I have found there is a simple trick to running faster.

Are you ready?

The secret to running faster ….. is to run faster!

I often find myself getting a little lazy with my running. Sure I’m out there putting in the miles several times a week, but I’m not always challenging myself. I’ll just plod along at a comfortable speed.

Sometimes I run with a friend much faster than me. I can’t keep up with her, but she turns back whenever she pulls too far ahead. And even though we can’t run together, I always have great runs with her. I push myself a little harder, and run a bit faster.

I shocked myself the first time I “chased” her last summer, finishing four hilly miles in 36 minutes. At the time, I didn’t think I could run that fast for that long. And it wasn’t even that hard!

Not all of my training runs are speedy, but I’ve been motivated to push myself more often now that I know I can do it.

For the past few weeks, I’ve been running hill repeats once a week. It’s part of our team runs — for a racing team started by my local running shop. We ran seven hills this week (200 meters up a bridge), and we’re working our way up to 12. And then it’s time for speed work on the track. Surely this will help my speed as well.

I’m looking forward to all the spring and summer races to see if there’s a difference!

A friend recently mentioned in an email that racing season has begun.

Huh? It ends?

Sure, there are fewer races during the winter (I had none in January), but I’m always running and racing year-round.

Thankfully, it is no longer dark out during on weekday-evening runs. We can finally stop running loops around the community college parking lots — unfortunately one of the only places to run when it’s dark. Boring, but safe.

Today we’re talking about spring training tips for Take it and Run Thursday at the Runners’ Lounge

And to kick off my spring training, I’ve joined a racing team coached by the owner of my favorite running shop.

Tuesday nights, he’s having us do hill workouts. Last week, we ran 200 meters up a bridge at 5K race pace, five times. (Though, we were actually a bit too fast. It was more of a sprint or one-mile race pace!)

This week, we did six, and we’ll add a hill each week until we get to 12. (I’m predicting we will no longer be sprinting at this point.) We will then move to the track for speed work.

In the past, I’ve done occasional hilly runs. Or occasional track work. This is the first time I’ve attempted to add them to my schedule regularly. I’m interested to see if it works!

For people that are just starting to run, look for beginner programs in your area. It’s much easier to start when you’ve got lots of company.

Look up running clubs in your area. It’s likely they’ll have a ‘start to run’ program in the spring. Our club’s program starts at the end of April, and gradually takes class members from walking to running, with a graduation 5K in July.

Come on … anybody can do it.

Get out there, and enjoy the spring weather!

I may have mentioned that I signed up for the Goofy Challenge taking place January 2010.

For anybody that doesn’t know … this is the “Goofy’s Race and a Half Challenge” event that is a part of the Disney World Marathon Weekend.

Goofy participants run not only the full marathon (26.2 miles) on Sunday, they run the half marathon (13.1 miles) the day before.

That’s just goofy. But I’ve signed up for it. (And you can too — hurry, it’s 85% full!)

I don’t really have to start training until late summer, but it’s something I’ll be thinking about until then.

This week at the Runners’ Lounge, the Take It and Run Thursday theme is Backwards TIaRT. So it’s time for me to ask my fellow runners a question.

This question is for past Goofy participants and ultra-marathoners.

How do I train for this challenge?

I’ve been thinking about merging half marathon and full marathon training plans, with the shorter run on Saturday and the longer run on Sunday. I probably won’t do double runs every weekend, but since full marathon training takes a lot longer I have some room to space them out.

Though maybe I should start getting used to running twice in a row before the distance gets too high?

What do you think?

Today at the Runners’ Lounge Take it and Run Thursday, the theme is stretching.

We were asked to pick just one stretch that helps us with our running.

I’m sure everyone has a different favorite. For me, the standing quad stretch is most effective.

I was looking to embed a YouTube video, but many of the ones I found were too long and/or the instructors were doing it wrong!

Many runners do it wrong, too. I linked to an example on SparkPeople above because I liked their description:

Reach back and grab your left foot in your left hand, keeping your thighs lined up next to each other and left leg in line with the hip (not pulled back behind you).

Breathe deeply and hold for 10-30 seconds. Repeat on opposite side.

People often will pull the bent leg back or to the side, when it should be pointed down, with both thighs parallel.

Another option I’ve seen is to grab the opposite foot — left foot with right hand / right foot with left hand. I prefer using the same side. I don’t get as good of a stretch with opposites.

I tend to have knee problems due to a grab-bag of biomechanical problems. The last time it flared up, a friend of mine (who happens to be a physical therapist and had treated me for a while during and after marathon training) immediately knew what was wrong. Gotta love free advice!

She suggested doing the quad stretch (along with another hip stretch) more often — not just when exercising. Problem solved!

I don’t always do a full stretch routine before and after my runs, but this one is a must for me!