Tuesday, January 17 -Easy, 1:00:00, 7.2 miles
So I have done a little more digging into what my actual min/mile pace should be when my training program advises ‘marathon pace’ and ‘half marathon pace’ or ‘easy pace’ etc. on my pace runs. It’s one of the things I get most anxious about when mentally preparing for the marathon- running out of energy. I really want to strive for a sustainable pace to get me through it and not worry too much about hitting a certain finish time for this first marathon. Then again, I would like to finish in 4:00:00 – let’s say just finishing is the goal and 4:00:00 (or less…) is my ‘reach goal’. To do this reach goal I need to hit the following paces:
- easy run pace ranging from 10:10 – 10:50
- marathon pace intervals should be around 9:05- 9:20
- half marathon pace intervals from 8:35-9:00 (based on my half marathon experiences 8:35 is right on)
- 10k pace intervals should be around 8:10-8:30
- 5k pace from 7:50-8:00
I’ll put myself to the test based on these pointers on tomorrow’s pace run, since I kind of blew it today doing 8:20 on an easy run.
Wednesday, January 18, Pace 1:00:00, 7.13 miles
Short Intervals on today’s pace run. The weather was pretty terrible this morning, lots of wind and cold rain for most of the run -too rainy to get any ‘views from the road photos’ 😉 But those speedy sets made it go by fast enough! I was a little more conscious of my pace during the different intervals of my run, but still need to work on getting more in step with a 9:30ish min mile on easy stretches- overall average pace was 8:25.
- 30:00 easy pace (8:22-8:47)
- 1:00 10k pace followed by 1:00 easy pace x 8 (8:07-8:14)
- 15:00 easy pace (8:25-8:35)
Thursday, January 19– Easy 1:00:00, 7.29 miles
Opted for an afternoon run for this easy workout and noticed how different my energy levels were from working out in the early morning as I usually do. Unlike my morning runs, I felt a little sluggish for the first couple of miles and then stronger for the last three miles or so. Overall my pace was consistent with my usual workouts but mentally it just felt more challenging.
Sunday, January 22 – Long Run, 1:30:00, 10.84 miles
Lately I have been feeling the effects of not getting enough sleep and logging more miles than I’ve ever totaled in an average week (32.46 miles this week). Besides some general fatigue – even on my rest days- I’ve noticed some minor problems, like sore ankles for the first several miles on this long run, and sore knees post-workout. I’ll be checking in to a yoga class this week for sure and looking at some new stretching exercises to alleviate these problems because there’s still a long way to go in this training plan -12 weeks to be exact.
- 1:10 easy pace
- 15:00 marathon pace
- 5:00 easy pace