All in all, it was a good week. I only ran five times, rather than six, mostly because I needed to hoof it out to Westchester to speak on a panel very early on Thursday. This week saw the introduction of some speedwork into my routine. I also lengthened my regular non-speed runs to 7 miles. Maybe I'll change my approach once the Pfitzinger book arrives. Yesterday's long run was a little rough. I felt bad most of it on account of the heat and humidity. About 10 miles were on the Central Park road, which beat me up quite a bit. When a run is rough, I fall asleep later. I'm not much into naps normally. Yesterday, I fell asleep for three hours. It was rough.Mileage: 41.75
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7 comments:
slow down! Your 17 mile run was faster than your runs the day before and the day after.
Thanks, Greg. I should put that my times are estimates this week because my watch is at the beach. I'm not aiming for a 2:59 from nowhere: I've done 3:01, 3:02, 3:04. In April, I ran a 3:11. I doubt I'll do 8:55 long runs. I just can't see going that slow. But I can see doing 8:00 or a little under. I'm doing the NYRR 20-mile long-training run this weekend. I'll go with the 8:00 pace group for that.
I was just estimating what a recent race time might have been since I didn't know what you had run.
One minute is a big range for a pace - you'll do fine with the 8 min/mile pace group and you will feel like you're going way too slow. At 8.55, you'll feel like you're crawling.
Yeah, I've done the long runs at 8-min pace. It's fine. It usually pushes to close to a 7:45. The last four-mile loop, I'll break off and run it at a quicker pace if I'm feeling good. Thanks for the advice.
Brian, the Pfitzinger book will be a revelation for you. Seriously. It will really help clarify (in physiological terms) why we all keep harping on you to both slow down the long runs and speed up the fast runs.
Another TERRIFIC coach/site that advocates many of the same Lydiardian principles that Pfitzinger does is:
http://www.mcmillanrunning.com/
There is some VERY juicy reading there. I highly recommend it.
Anonymous,
I went for my first tempo run today. I really liked it. Once I get used to the new schedule, it'll be no sweat.
Thanks for the advice.
BM
Try Voomaxer on Facebook to track your runs.
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