Speed Work? Working on It!!

As slow as I'm training these days, I find it difficult to claim that I am doing speed work. However, the fact is, I am. During the month of October, my efforts have mainly focused on rebuilding my base by ramping up my mileage. Over time, this has proven to be an effective way to develop speed as I increase my endurance.

Another form of speed work is losing a few pounds by watching my diet. It is a known fact that the less a runner weighs, the faster he or she can run. So far, I have lost 10 pounds.

Using a heart rate monitor to dictate my pace has forced me to slow down. This has proven to be a good idea during this time of mileage increase. As my heart rate increases, I am forced to ease up on the pace. As a result of this work, my resting heart rate has gone down and stayed down. I have also found myself recovering more quickly post run.

Real speed work such as good old 400 meter repeats will begin as I continue down this path and develop the ability to maintain a running pace without over-stressing my body.

This week has been great! I've racked up 28 miles! I am at the point where I can complete a half marathon without concerning myself with speed. That's exactly where I need to be right now. The real speed is yet to come. I will be discussing my efforts in that direction in due time. For the moment, a slow to moderate jog will rebuild my fitness.

Half Marathon: Training At the Distance

June 21, 2013

Here I am the night before my Long Distance Half Marathon Training Run. My goal is to complete the distance at a pace of 11:40 or faster. I plan to start at a 12 minute pace for mile one. Then I will gradually increase the tempo Hopefully, I will be able to finish at a pace faster than 11 minutes per mile. I'll report in tomorrow after my long run!!


Feeling pretty good
following yesterday's long run!

June 23, 2013

Well, I completed the distance yesterday. I did not go at an overall pace of 11:40 or faster, but my overall pace was 12:15. Mile 2 was completed at 11:40 and mile 9 was completed at 10:59. Despite the increased intensity, I found myself slowing significantly for the final 3 miles.



Overall, it was a great run. The weather was almost perfect, and I stayed hydrated. I'm thinking that I slowed because of a lack of nutrition, or perhaps my body just wasn't ready to keep going at the necessary pace. At any rate 12:15 is fairly respectable and my increased speed sessions should help me improve before my first fall half marathon

Gaither Plantation 14 miler

I had several choices today.

First choice: Run the Reagan? That's a half marathon, and I needed to run 14 miles today. I decided it was too far to drive, and besides, I was ready for a long slow distance close to home. So despite the fact that I like this race, my decision was no.

Second choice: Attend a Kodaly Workshop at Clayton State? These are always very good, but I have sworn off musical activity for the long weekend. I need a break. So the answer was no!

Third choice: run 14 miles in the morning and hang out with my wife for the afternoon and evening. I made this choice.

I decided to run this at an easy pace using my heart rate monitor as my guide. I did not need to push myself for this training run, but I definitely needed to keep my heart rate within the 70-75% zone. I succeeded in doing that today.

The Gaither Plantation course takes me across the Alcovy River. It is out and back. Going out is easier than coming back, because there are more hills to climb on the return trip. The half mile hill at the river is especially challenging. The heart rate monitor kept me in check, since I had no desire to charge up the hills today.

As I ran, I kept thinking about Jim Solomon's percussion piece, "Thump, Thump". I think I will teach it to my 4th and 5th graders. The lyrics were appropriate for today's run:

"Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat thump, thump.
Listen to my heart beat heart beat heart beat heart beat!"

The weather and scenery on this run were magnificent. Sometimes I see deer on this route, but not today. I'll get some pictures and share them when I run an extended 16 mile version in two weeks.

The course is hilly and challenging, so the heart rate pacing was a great idea. I'm feeling great and prepared for a pleasant afternoon!!