How to train to run fast without actually running fast?

Anyone?

What are your goals?

Hills. Lots and lots of hills. Uses the same muscles as sprinting with half the impact or stress on the muscles and joints.

Well doing "easy" runs at 5:30 to 5:20 pace doesn't help injury prevention. Rupp does his easy runs at 5:40 pace, so I can't foresee true easy runs being much quicker than that unless you're a world-beater.

Onto present training, I've always loved pool workouts. If your hamstring injury seems to be irritated from impact or the "pushing" motion when repelling off your foot, then quick leg cadences in a pool that gets your heart rate up will keep your body familiar with moving your legs fast.

If you are running your normal milage and long tempos at 5:2X pace, you can pick up the speed a month or even two from now and you will be fine for your conference meet this spring. I guess if you are trying to break 14:00 for 5k this winter, you might have an issue.

Sorry, I should have been clearer in the original post. I do not do my easy runs at 5:20 pace, I usually run around 7:00-7:45 pace. I have done tempos at 6:00 pace and reached an 80 second last quarter without too much discomfort.

My goals include running well at my conference meets in April. I have put in a solid base since the 2nd half of November, and have been running between 70 and 80 miles a week since then. My hamstring has been bothering me for about 6 weeks now (from lifting lower body).

I will attempt the hill workouts. A few weeks ago hills bothered it, but hills have seem to feel normal again recently. Most of the pain comes from when I lay on my stomach/chest and try to lift my leg up. Standing up and kicking back also hurts.

dont workout if your leg hurts. just keep jogging. itll be better soon and youll be ready for the real work when its time.

"I am treating it with ice, stim, ultrasound, and straightening, but it still is bothering me when I try to pick up the pace".

I meant to say strengthening, not straightening.

Does your strengthening rehab include eccentric hamstring work?

If so, might be worth a try including some.

This is from Jay Dicharry's book "Anatomy for Runners":

"Eccentric contractions are the most beneficial thing you can do for chronic hamstring strains. Lie on your back with an elastic band tied to a support behind you. Insert your leg in the band and let it slowly pull your hip into flexion (straight up into the air, nearing 90 degrees). When the hip is at your peak flexion, cross your free leg over the leg in the band and use it to help lower the banded leg to the ground. From an extended position, slowly let the band take you back to a flexed position. The amount of resistance should be moderate and allow you to complete 3 sets of 20 repetitions. These should be done daily for 6-8 weeks to remodel chronically strained hamstring tissues. Additionally, they can be done 2 times a week to help prevent future hamstring injury."

Don't dick around with a High Hamstring Issue. I've been dealing with one since Oct 16th...these things don't go away fast...even under the best of conditions. If you can't do even "soft" donkey kicks" w/o mild to moderate discomfort, then you've got a long way to go. Get into pool running( if you can), or try the elliptical like I am IF there's no discomfort. This injury is one that you just can't run through. Plenty of research out there about it. Good luck!

has yours gone yet? i'm experiencing the same thing and it is being very persistent, unfortunately. If so, how did you treat it?