Seems like that would be an overused running blog title. I'm going to use it anyway. Why the need for speed? Because I always say that if you want to run fast you have to run fast. Seems to make sense. Of course everything isn't for everybody but I find that this is for me. Not interval speedwork per se although I'm sure that helps me too. No, I'm talking about running long at a pace faster than normal. For me, those are MP (marathon pace, although I've never really run a full marathon at this pace) runs.
I usually run these around 7:10-7:15 per mile. All my best marathons have been after a month or two of getting in two of these runs in a week. So I'm now embarking on that portion of my marathon build up (have I mentioned Green Bay in May is my "A" race? At least for this Spring it is). Building up for Myrtle Beach last year I only got to 50 miles per week 1 time. I qualified for Boston at Myrtle Beach. So now I'll cut back on the mileage and pick up on the intensity.
I did one of these runs this week, on Thursday. Of course that was after I totally bagged on another run but was able to get a weight session and some swimming done on Wednesday. Anyway, it was 12 miles with 10 at 7:13 pace. My HR compared favorably to my Myrtle Beach build up and I'm still 2+ months out. Right now, things are good although my legs are feeling a little sore. Maybe I'll rest up a little this week (ie low mileage) before the marathon and next week after the marathon and then hit these hard.
February ended up with 203 miles on 13 runs for a whopping 15.6 miles per run. That's my highest average ever, ever, ever. Of course I would have liked to have had more miles and more runs but it seems those numbers are never enough for me. I'm feeling that same way for this week as I only ran 3 times and got in 44 miles. After Monday's workout though I decided to take an extra day of rest.
Happy running to everybody!
All in: Thursday 12 at 7:28
Saturday 14.04 at 8:20.