Time – 1:21:38
Distance – 6.8 miles
Pace – 11:52 min/mi
Elevation – 205 ft.
Today was RECOVERY DAY! Just trudging around the local trails, and keeping my heart rate below 130. I averaged a 120 bpm run by walking the uphills and keeping the pace VERY slow. It was almost silly, but my legs feel really refreshed and I’m ready for the day off tomorrow after another week above 30 miles.
Running without a destination
My running right now is without plan. I don’t start the marathon one I have until January, which means that right now I’m just out there moving around at different speeds until I feel like being done. It’s time to get it together. So, here’s the idea I have:
- One long run per week of 90–120 minutes – Do 1.5 to 2 hours of running one day per week to get the body used to going long. This builds aerobic endurance and will be necessary later as a part of the marathon training.
- Key Note: This run needs to be faster than the “easy” runs the rest of the week. It’s a workout. Not marathon pace fast (goal pace for the marathon is 9:06/mile), but I need to keep it in the 9:35–9:45 range.
- One tempo run per week – This has been, and will most likely continue to be, the run with the group on Wednesdays. Staying near the front and keeping an 8:30–8:45 pace is hitting it a little hard, but I’m finding that pace to be difficultly comfortable(?) and something I can hold a simple conversation during. I’m still trying to see where my race paces are, but this is slowing becoming my 10K pace. I’m probably not supposed to run this fast this often, but all of the other easy runs are helping to ease this in. And it’s only 50–55 minutes, usually.
- I need to add strides of 3–4 x 100 meters to a few easy days a week – Strides are VERY fast runs of 100 meters or so at near top-end speed. Not a full sprint, but a definite moving pace that is meant to remind your body how to get the legs running quickly. These are also not track repeats! It’s a drill, not a workout.
- Fartlek twice a month (or, in other words, every other week) – This workout I’m still unsure of. I know that it’s coming in the marathon program, but I’m not sure how to work it in for myself. I need to do more research and decide.
That’s the detail. Now to make it happen.