Got up early this morning, with a little less enthusiasm to get this 23 miler started. It took me a bit longer to motivate myself out the door! Maybe it was because it was going to be a long 23 miles, or perhaps, because I was going to be doing it solo! I finally gathered my water and snacks and made it out. I started the run slow, still trying to wake up. I did get plenty of sleep, but was still a little tired from yesterday's workout. That included a 3 mile bicycle ride to boot camp class, half hour session of boot camp, and 7 miles back home. I also went for a 4.5 mile trail run at lunch time. So not that much rest there, with 77 miles over the last 7 days, and 200 for the month so far! Looking forward to the next two weeks of taper.
I did finish the run in a little over 3 hrs with an 8:06 overall pace. The hardest part was getting started. I also experimented a little with the food consumption by trying a different energy bar than I normally use in past long runs. I felt the energy drain at about mile 19. For NYC, I plan to stick with what worked for me in the past, which are the Power Bar gels. The NB 890's now have 204 miles on them, and are still very comfortable.
How is your training going? Have you started your taper? What's your motivation for getting out to do your run?
Stay healthy & fit.
See you in NY - Joe
What is your target marathon pace ? I read that you're supposed to do long runs 30 to 90 seconds slower than marathon pace, but I find that excruciatingly slow, especially for shorter runs that last 60-75 mins. I could probably do a 24-minute 5k, which is a 9:30 long run pace even if I take the fast end of the range from McMillanrunning.
My target marathon pace is 6:50. I've used the McMillan Running Calculator after my fastest 5k back in June, and showed that my long run pace should be in the 7:33-8:33 range. So, this long run was right on target. On shorter runs, I'm typically closer to 7:45 or slightly faster. I also combine my running with a heart rate monitor, and try to keep within a certain range. I find that this help with the pace during the training runs. As an example, I averaged 143 for the 23 miles.
It is hard to run at a slower pace, but it is beneficial in the long term strategy. If you look at low, medium, and high training intensities; you want to incorporate a 3-2-1 ratio for your training. The long run would fall into the low intensity, along with recovery runs. Tempo runs are medium intensity, and interval or track workouts fall into the high intensity group. That's the format that I use in my training plan.
For a noob like me it's hard to imagine that you can run a 1:45 half marry off of 9:30 m/min long runs, but you have way more experience. Is that 3-2-1 ratio in terms of distance, time or number of workouts ?
An effective training plan focuses on both skill and energy. Skill comes from proper form and efficiency training. Energy development comes from balancing out speed,strength, stamina, and threshold workouts.
Here are some good stamina, threshold, strength, and speedworkouts. Readers who do not know theirspecific training paces, this tool will help you.
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Courtesy of Coach Ken at 5 SpeedRunning
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The 3-2-1 ratio is more in terms of training intensity, low, medium, and high. The low intensity workouts allow your body to recover, while the medium builds endurance, and the high intensity builds speed. A correction to my earlier post is that the long run would fall into the medium intensity. In my typical week, I do an short easy run on Mondays, interval on Tuesdays, mid-long distance on Wednesdays, short easy run on Thursdays with short hill intervals or strides after the run, cross-train on Fridays, long run on Saturdays, and short easy run on Sundays.
Couple of questions if you don't mind:
1. Which of the days are high intensity for you ? I assume that high intensity means that you get really tired, right ?
2. What kind of training do you suggest for somebody who only runs twice a week. I was thinking to do one long run and one either Yasso 800 or fartlek. My goal is to be in decent running shape in the spring to specifically train for anywhere from a 5k to half marathon. I hike a lot so I have a recent base of fittness.
The high intensity day for me is Tuesday. This is where I do my track/interval workout. I'll run intervals anywhere from 200m to 1 mile based on my training plan. Additionally, on a few of my long run days, typically Saturdays, I'll have tempo sessions over a certain distance. As an example, I have run 14 miles, with the last 5 at goal marathon pace.
High intensity training should not get you really tired, or to the point of exhaustion. You may get tired, but not the point of "really" tired. A good rule of thumb is that at the end of your high intensity workout, you should have some energy left to do one more set. Otherwise, you've exerted yourself too much, can be prone to injury, and will require slower/longer recovery. Conversely, if you have too much energy at the end, then it may be time to revisit the training pace. In your earlier post, you mentioned that you've used the McMillan running calculator. Based on that calculator, it gives you a certain time range to run the various distances. Your goal on these high intensity days is to remain in that target. Over time, you will find that you can sustain a faster pace.
I agree with your plan for your two runs. The 800 and fartlek will help with the speed portion of your training, while the long run will build your endurance level. Again, for your long run, you can use the calculator to gauge your pace range for the distance that you're running. Hiking can be a good aerobic fitness event, depending on how frequently you stop to rest, or not!
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