It's rare that I worry too much about pace before I start running. I mean, what if my body feels like hell that morning?
Well, this weekend I opted to do the following:
15 min warm up (9 min pace)
30 min marathon goal pace (8:20-8:30)
20 min tempo pace (attempting 7:45, but was closer to 8:00 most of the time)
32 min mgp (8:20-8:35)
10 min cool down
How did it go? For the most part, it went really well! It was nice to have a pace to aim for and maintain that steady pace.
I usually think I'm pretty aware of what pace I'm running at any time, but it's surprising how much that varies. At some parts of the run for example, 8:15 pace felt easy, while at other parts it felt really hard.
And tempo pace? Forget about it! It was a serious effort to hold 8 min pace and I noticed that after some time in each pace range, it became easier to go faster as the muscle fibers got warmed up(?). By the end of my tempo section, I was finally at 7:45 pace.
Oh and my warm ups and cool downs are never slow enough. I guess I just get too excited to start the run (or finish it).
13.13 miles - 1:49:33 min
Thanks to dailymile, I realized today that March was my highest mileage month ever - 171 miles! I just picked up a new pair of my Brooks Adrenalines so I could have a fresh pair for race day. It's crazy how quickly I go through running shoes.
Anyway, I just thought I'd share my first time at truly focusing on paces for a long run. Has anyone else made a workout out of your long runs?
Cute photo of the day: Jonah Bell passed out before I left for work one day
9 comments:
I haven't aimed for certain paces on my long runs since I was training for the sub-2 half last fall! With marathon training I've just been focusing on keeping it slow and easy so I don't get injured! Nice work on your run!
I've only recently been focusing on my pace for my runs lately....the last three half marathons I trained for, I didn't do any speed training, but am this time. Hopefully it pays off!
Amber - Not getting injured is a huge accomplishment with marathon training! I know as I get into the higher mileage weeks I can tell that my body is walking that fine line between sore and sore hurt. Not planning on getting injured in these next 3 weeks though. :)
Leigh - I'm sure you'll see the payoff! Speed work is hard, but so worth it. I remember when I used to do speed work all alone. Ugh, THAT was brutal.
Nice work! When I trained for the half last year, I'd do pick ups during my long runs - I think for a mile? I can't remember now. I've sort of blocked it out! Ha. These days my long runs aren't very long (8 miles usually), because I am so pressed for time. I am going to try to bump them up to 10 miles and see how that works w/ the study schedule. I mean, it's only 20 more minutes of running, so I think I can make it work...
That looks like an awesome tempo run! I can't even remember the last time I've done speed work. Gotta get back on that bandwagon...
I love making a long run some sort of "workout" or just have different aims for different parts of it -- breaks up the boredom! It can even be something like meeting a friend for 5 miles in the middle and speeding up with them or something like that.
I can barely do tempo pace for two miles. For some reason the word "tempo" sends me into an orbit.
Awesome long paced run! Sometimes doing those types of runs is so great because it mixes it up and makes the run go by so much faster! I have also found that once I get going into a tempo run, my legs are able to go faster towards the end too because I am warmed up more.
Nice run! It is funny how the pace varies in how it feels - especially depending on the terrain (for me).
You are doing so well! Great practice at MP :). I am just starting to try running my long runs as workouts in this cycle.
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