I ran 5 miles this morning at an 11 minute per mile pace. It was an easy training run down a country road, before it got too HOT. We're experiencing an early June heat wave here in Georgia, so I've decided to start all of my runs no later than 7:30 AM.
Well, my run was great and relaxing. As I ran, I began thinking about my return to running six years ago. I had never really quit, but I was not really on a schedule. What I discovered was the reality that I was not really in shape.
I remember moving risers to set up for a performance in Monticello and being so winded that my students did most of the setup because they knew I was out of shape. I remember sitting down and feeling the pain in my knees making it difficult to stand from a low chair. I did not dare sit on the floor, because I would often need help to stand.
No problems with that now! Running has changed too. I'm now able to train at an easy pace of 11 minutes per mile and feel relaxed while doing this. I still remember taking 1 hour and 10 minutes to complete the distance I ran this morning in 56 minutes. I have knocked 10 minutes off of my 5k time and at least 20 minutes off of my 10k time.
I have learned the value of speed work and hill training. I understand the value of rest and slow recovery runs. I'm still working on the idea of cross training. I think I'll bike 8 miles tomorrow. I did that last week on a non-running day and it didn't seem to hurt or take up too much time.
In the music world, we all know that practicing regularly and appropriately will improve our performance. I am beginning to realize that running requires regular and appropriate practice as well.
Monday, June 6, 2011
Saturday, June 4, 2011
Training for a Marathon in a Heat Wave
It has been really hot in Georgia Lately. Record breaking heat in June. And to think that I have an 11 mile run coming up on Saturday!
Fortunately, the weather in the early morning is not too bad in Georgia. I have been running early every day this week (actually, I mean four days). It has not been a problem, because my runs have been 5 miles or less. Next Saturday, I will need to plan a little more for my 11 miler. It really shouldn't be a problem, if I rise early and depart at about 6 AM. That will have me completing my run by about 8:15, give or take a few minutes.
For this long run, I'm planning to use the Galloway Run/Walk method. If all goes well, I should move along at a 12 minute per mile pace. Hopefully, I should be a little faster, but no worries because it is an LSD run. LSD=Long Slow Distance.
This week was so easy that I'm eager to get out there and complete an 11 miler. Speed work is scheduled for Wednesday morning again. 6 quarter mile repeats at 2:15 or less. Just thinking about next week makes me want to run some more today, but I know it is wise to take full advantage of this easy week since additional long runs of over 20 miles lie ahead in this schedule.
Planning on swimming and biking for at least two days next week as well. So far the heat has not been a problem. I guess it pays to rise early and run during these hot days.
Fortunately, the weather in the early morning is not too bad in Georgia. I have been running early every day this week (actually, I mean four days). It has not been a problem, because my runs have been 5 miles or less. Next Saturday, I will need to plan a little more for my 11 miler. It really shouldn't be a problem, if I rise early and depart at about 6 AM. That will have me completing my run by about 8:15, give or take a few minutes.
For this long run, I'm planning to use the Galloway Run/Walk method. If all goes well, I should move along at a 12 minute per mile pace. Hopefully, I should be a little faster, but no worries because it is an LSD run. LSD=Long Slow Distance.
This week was so easy that I'm eager to get out there and complete an 11 miler. Speed work is scheduled for Wednesday morning again. 6 quarter mile repeats at 2:15 or less. Just thinking about next week makes me want to run some more today, but I know it is wise to take full advantage of this easy week since additional long runs of over 20 miles lie ahead in this schedule.
Planning on swimming and biking for at least two days next week as well. So far the heat has not been a problem. I guess it pays to rise early and run during these hot days.
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