Most training plans regardless of distance incorporate three “hard workouts” in a week: tempo runs, long runs, and speed workouts. Of the three of these, speed work has grown to be my favorite.

The other week my workout called for six repeats of an 800m followed by a 40om recovery jog.  The weather, as usual, was hot though not as humid as it had been lately.

My body creaked through the warmup, but the first 800 came easier than I expected. My watch pinged to let me know I started at a faster pace than I should have. I adjusted, but not enough to move into my target range. I figured I would pay for it later in the workout but the second 800 went about the same as did the third. In each split I focused on the turnover of my legs, breathing from my abdomen, and getting through the turns. When recovery jogs came, I could catch my breath and feel my legs grow heavy. I knew what I needed to do and pushed through each split.

At the end of my run, I had a hard time believing my splits. Five of the six were within three tenths of a second of one another, and the sixth was off by two seconds. I had never run splits that consistently before, and may never again. It wasn’t a conscious effort. I just let go and as long as I could  handle it followed the pace my legs seemed to set.

I’ve had the same experience with other speed workouts, even as the repeats have gotten longer. My splits may not be as close together as they were that week, but they’re not too far off. I don’t know if that will translate into anything for my target race later this fall, but I have come to appreciate the symmetry and consistency of these workouts. I started to wonder why, though.

At first I thought it might be that these workouts are the ones where I generally realize my goals for the week. I may slip with the target pace in my tempo or long runs, but I have generally managed to hit my targets in the speed workouts. Then I thought it might be about a sense of control. With three small children and a chaotic work life, being able to control my pace in split after split certainly comforts me. Or maybe it was about freedom? I chose to do the workouts, and while on the track no one could ask me for things.

I think these all play some role in why I like speed workouts, but aren’t the major factor. For me, these workouts are the easiest for me to get into a flow.

The Runner’s World Show is fond of Deena Kastor’s mantra to “run the mile you’re in” during a marathon. The idea being that you should not worry about how far you’ve gone or have to go, but to focus on what is right in front of you. When I run repeats in a speed workout, I focus only on the step or segment in front of me. Run the straight. Half a lap to go. Move your feet, one-two-three-four. My mind and body can focus on one thing at a time and there aren’t hills or other terrain changes to shake up the pace.

At the end of these workouts, I am exhausted but at the same time I feel centered. I don’t feel free or in control, but I do feel refreshed. Whether the workout went according to plan or not I am too tired to focus on other stresses in my life. There is only the track and the segment ahead or behind.

I can’t get into a flow as easily on long or tempo runs. I like them, but there isn’t as much precision in my pace and my mind wanders too much. I feel the weight of a bad run more in those workouts and am harder on myself if I miss my goals.

Whatever the reason, I have learned to be grateful for speed workouts and the chance to run in circles. I didn’t think I would get to that point, but I have.