Today, I ran ten miles at a 7:41 pace per mile. I was only planning on running five miles but I figured that I would get my long run in for the week, so I could take it easy for the rest.
Weight: 0.00
Comments
From Sasha Pachev on Fri, Oct 26, 2007 at 13:16:24
Barry - note that you shattered your 10 K PR in this race. You were also headed for a 1:40 half. How hard was this run?
Very hard!! I was running on a treadmill. I am starting to use to running an eight minute mile. So that will meet my half-marathon in 1:45..
From Sasha Pachev on Fri, Oct 26, 2007 at 16:02:11
You do not need to go your half marathon race pace for that long to get good conditioning. In fact, pushing that hard too often leads to overtraining. I would recommend keeping your easy runs at no faster than 8:45 pace. A couple of times a week run 7:30 pace for 3 miles after a 3 mile warm-up, and follow it with a 2-3 mile cool down.
I have a question for you? Why do I need to slow down on my runs to speed them up? The way I was raised on running is I needed to try to run as fast as I can to help become a better runner! This summer I tried doing something like what you told me to do? But I did not do very well; it was after I changed back to my old way of running I did a lot better.
From Sasha Pachev on Mon, Oct 29, 2007 at 22:30:17
Barry - the experience of many runners, including the ones on this blog who have made major improvements, shows that the bulk of running endurance is developed through a high volume of aerobic runs. If you slow down, you are less likely to get injured, and are able to run more miles without tearing yourself down. There is a time to push, but pushing is icing on the cake. You must have a cake first to put icing on it.
Some more suggestions for your training - I noticed this week you essentially took 3 days off. That is way too many. Go for only 1 day off, and spread your training over 6 days evenly enough to be able to handle it. I would recommend daily runs of 6-7 miles at 8:40 pace with one long run of 10-12 miles at the same pace for the next 3 weeks. See how you handle that, and after that you can increase if everything goes well.
Thank You for the help i will try this and let you know the results of this "new" training experience. I am going to be running a half-marathon in January. Should i do anything different as the time comes closer to the race, like more speed work?
From Sasha Pachev on Tue, Oct 30, 2007 at 09:40:14
You have already demonstrated that you are able to run two miles at 6:40 pace. If you were to continue that for a half-marathon, you would run 1:27. Why can't you? It is definitely not the lack of speed. Your weakness is the lack of aerobic base. I would not worry about your speed at all until you break 1:30 in the half marathon.
Keep it family-safe. No vulgar or profane language.
To discourage anonymous comments of cowardly nature, your IP
address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If
he made the original comment on another page/blog entry,
go to that entry and
respond there.
If all you want to do is contact the blogger and your comment
is not connected with this entry and has no relevance to others,
send a private message instead.
