Since it's been so long that I have done speedwork I've been checking out Greg McMillan's running calculator in order to get some pace times. I'm not sure what I should run though. Should I do mile repeats in the 6:30's like the 3:20 marathoner that I am or should I do them in 6:20's as my marathon goal is 3:10? Also do I need to push to do 8-10 of them and try to make them an endurance workout as well as speed or do I just need to do 5-6 to strengthen my body to running that fast and the endurance will come with other workouts? Right now I guess I'm just trying to do as much as I can as fast as I can...
...which today meant not so much, not so fast. I set out for my second set of mile repeats and hoped to get 6-7 in. After the second one (6:32, 6:37) I could tell that not only did I not have it but I sure wasn't going to get it. "It" being the thing that lets you run well on any particular day. The third one (6:53!) prompted a long rest of a 1.5 mile jog and even though I was planning on running home after that I just couldn't stand not doing at least one more. Probably not a good idea but I don't think it hurt anything either (6:52). A far cry from last week's mile repeats. Now I feel like there is unfinished business and even though tomorrow is supposed to be a rest day I'm already feeling like I want to run. A short, fast jaunt would be okay right?
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- 2010 goal is a marathon each month. 2011 is an iron distance triathlon. Read about how it goes down.
Currently Training For...
- Ironman Coeur d'Alene 2011
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Personal Bests
- 5k 18:31 Jan. 31, 2007 Oda Field Time Trial
- 10k 40:48 Feb. 4, 2007 Kanagawa Half Marathon
- Half 1:28:18 Feb. 4, 2007 Kanagawa Half Marathon
- Full 3:18:13 Feb. 18, 2007 Tokyo People's Marathon
- Half Iron Triathlon 5:49 June 9th, 2009 Liberty Triathlon
- Olympic Triathlon 2:42 June 2008, Oshima Japan
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2 comments:
jack daniels preaches to run the level you are now to get faster, and that aiming higher will cause injury. then again, you have yasso who says (for the 800s anyway) to train at your goal pace. are the mile repeat times that different on macmillan's calculator for a 3:10 and 3:20? maybe you could aim for your repeat goal paces to fall between those two given splits, that way you're not necessarily pushing too hard towards a potential injury? just a thought, of course.
Surprisingly there is quite a bit of difference, 6:14-6:28 and 6:33-6:48. They don't even overlap. I think next week I'll start cautiously (slower range) and increase speed if I feel like I have it in me. Probably leaning towards the JD approach, at least for these workouts.
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