Toasty Ten

This was probably the warmest run of 2014. When I left the house, it was about 68 degrees. It was 10 degrees warmer when I reached the finish line. I completed, the first 5 miles at a very easy 13 minutes per mile.Then I picked up the pace for my last 5 miles. I was fast enough for the last 5 miles to decrease my overall pace to 12:38 per mile. Mile 10 was my fastest mile with a pace of 11:33. I completed my last quarter mile at a 10:38 pace. Then I enjoyed an easy walk home.

Next week, I plan to run 13.1 miles at planned marathon pace of 12 minutes per mile or faster. I know that weather could be a factor, so I will start at 6:00. This should put me at home by 8:30 with temps in the 60's. If temps are in the 70's, I will make modifications and simply plan to finish based on how I feel.

I have devided to run at least one marathon in the fall or winter. Hopefully that will be the Flying Monkey in Nashville. The field is limited to 300, so my alternate race will either be the Soldier Marathon, Thompson Trail, or Warner Robbins.

My next big thing is the Macon Labor Day 10k, so, I'm keeping a good base for my future Marathon training AND incorporating strong speed sessions to prepare for a reasonably fast 10k in Macon.

Here are a couple of pics from the 2011 Nashville Marathon. That's a wonderful spring race!!

Faithfulness and Consistency

Runners are special people. They are capable of working alone for long periods of time as they develop stronger skills. Train, Rest, Repeat. That's the cycle! Every now and then to keep it interesting, they compete. Essentially, time on your feet is the way to improve!

I was thinking today of the time it takes to train for a marathon. Most training plans take at least 16 weeks. Some plans take as long as 26 weeks. All plans have one long run per week and as the work progresses, they include a moderately long run in the middle of the week.

Runners who are trying to improve their times incorporate at least one speed session or hill training workout in the midst of all of this activity! Week mileage can increase up to 40 or 50 miles. Interestingly, slower runners actually spend more time on the road. Faster runners spend less time out there, but they make up for it with more intense effort. Some speedsters are able to increase mileage and reap benefits from more time on the road.

I have come to understand that it takes time and consistent effort to improve. Recently, I reached a PR that I have been trying to acheive for three years. I was able to break an hour in the Covington, GA Cheerios Challenge 10K with a time of 59:52. It was the result of much effort.

I think the thing that finally did the trick was increased intensity in my speed work and lower weekly mileage. My next real test will be the Macon Labor Day 10K. I'm working toward a 57:?? time. Of course, I'll be happy with anything below 59:52.

My 10X400 workout today went very well. So did my tempo run last week. We shall see how things are looking as Labor Day approaches.