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It's almost impossible for me to dial it in when running in my neighborhood. There are so many hills that I can't really maintain an even pace. For me, I've pretty much run these based on feel at this point.
I'm suggesting checking the field routinely during the segment. If you have auto lap set for every km, for example, start checking at maybe a 1/3 of the way through the KM to see if you're averaging too fast or too slow. Keep doing this, like, every 1/10 of a KM and you should hit the end of KM right near goal pace.
this works for me as i have basically every mileage that i've run before mapped out mentally. having previously run box routes or out & backs comes in handy on days when the watch is dead, i've forgotten it or just didn't want to wear one.
I think you have a Garmin.Yeah on long runs I can manage this but when a run calls for segments as short as 1.5km at a given pace, followed by a 500m jog, the averages don't help too much. By the time I get my first km of feedback, I'm almost done that segment.
Also I'm not sure why my run is calling for intervals at (basically) MP. I could do the whole run at MP-10 easily without requiring mid-run jogs.
I'll just continue to trust the plan and do what it tells me, I guess!
You nailed it. Ate super clean yesterday, drank a ton of water (well over 100 oz), and got a good night's sleep, and this morning I was down from 209 to 204. Crazy that I could fluctuate 5 pounds from one day to the next, but a lot of it was probably water weight. Want to race at 200-202.
Speaking of which, I'm finally down to under 205 (was 203 a couple days ago) and hope to get back under 200 in the next couple weeks. That extra weight SUCKS. And I can't believe I was regularly even heavier than that for so long.
Go get yourself a couple of new custom-tailored suits. The money you'll spend is excellent motivation to keep your ### in shape!
1. Different line of work = No need for suits
Can you program up the workout and include pace range indicators? This worked wonders for me last year and I programmed each speed, strength, tempo SOS with a pace range that I was able to get tighter/less variability as I progressed. Just as helpful for telling you when you’re too fast as it is for when you’re too slow.
I assume you are following Hansons. I don't know your marathon history or training past, however, if these runs are all easy, then you may be training a bit slow. What week of training are you in? Weeks 9 through 15 (of 18) is where Hansons gets really tough.Yeah on long runs I can manage this but when a run calls for segments as short as 1.5km at a given pace, followed by a 500m jog, the averages don't help too much. By the time I get my first km of feedback, I'm almost done that segment.
Also I'm not sure why my run is calling for intervals at (basically) MP. I could do the whole run at MP-10 easily without requiring mid-run jogs.
I'll just continue to trust the plan and do what it tells me, I guess!
Something like this seated stretch but I usually do a forward lean too to get into the glute also
Are you through the speed weeks already or does the custom plan include strength runs earlier? To echo Steel, it could be your goal pace may be able to be adjusted faster. I did not find the strength SOS runs as hard as the tempo and speed ones. I sometimes got faster than the target paces on them. If you’re recovering and nailing the tempo workouts, I think adjusting faster is something to consider. If the tempo runs suffer than adjust back.Also I'm not sure why my run is calling for intervals at (basically) MP. I could do the whole run at MP-10 easily without requiring mid-run jogs.
I'll just continue to trust the plan and do what it tells me, I guess!
Yeah, I'm using a custom Luke Humphrey Running plan, which, as I understand it, is basically Hanson's tailored to me. Week 4 of 15.
The first four weeks had intervals/Fartlek runs on Wednesdays. I ran the fast intervals at a pace (4:39/km, 7:29/mi) which was definitely work for me. Today was two groups of 2/3/4 minutes and those 4 minute versions had me feeling it.
I think this is a good sign you aren’t even approaching your ceiling as runner and you have much faster marathons coming in future training cycles. I would love to see you race a 5K to see how fast you are.
Got a 10K in 10 days. One thing I have noticed is that running distances at my MP is getting easier but speed is getting harder. Probably because I'm not running like I was before Houston. Back then I would run as fast as "comfortable" and now I do almost none of that. I ran my fastest (estimated) 10K ever (4:49/km, 7:45/mi) in early January (at the peak of my training cycle) and I'm not sure I could do the same now, given how hard that pace is when I run it during my Fartleks.
Silence, foul temptress! I love the quantifiable improvement/measurement that running standardized street races/marathons brings, and statements like the above press exactly that button. But that's about all I like about street running. So while that one, massive draw could pull me back in, the plan is to run Calgary and then potentially drop street running for the rest of the year, if not more. Except when it is the only option available to get out.
I weighed myself at the club last night and found I'm at about 171. I've been running (no pun intended) about 5 pounds more, which is my standard (6'3", 175). Not sure if it's the result of the very steady routine this calendar year of hitting 30+ miles per week or the effect of the pinched nerve/whatever some weeks ago. The latter noticeably sapped shoulder/arm strength. Not a big deal, but it's usually marathon training that pulls my weight down to scrawny levels.
Except the dog is usually pulling me around the mountains. He's part Husky, after all.
I did something similar this morning (3 x 1.5M at 6:22/6:00/6:22), and not only have I learned to tolerate the treadmill for this kind of workout, but I've actually come to prefer it. I can just set the pace and grind it out. That being said, I do think it's important for newer runners to learn proper pacing and how to make those small adjustments during a race, and for that there's really no substitute for running outside (or on a track) with a watch.
So my thumb is suspected CMC synovitis. He shook things up by getting rid of my Amazon thumb splint to a custom thumb splint from their office. Now things will really happen! No surgery advocated at least.
Yes, thus far I have been doing all my intervals on the treadmill so that I can be precise on pacing and time. I just don't know if I can do it for 18K (which will be just short of 2 hours). As I've said before, my tolerance for the treadmill evaporates at the hour mark and then the rapid descent into insanity begins...
Yes, good luck, @gianmarco (reminding myself continually now that it's John-Marco and not Gee-ahn-Marco)!
Oh I like that. So sophisticated and mysterious. Changing my mental pronunciation of @gianmarco's name once again...
I'm probably going to be setting a new treadmill PR tomorrow....20 miles. I need to hit my paces, and it's going to be windy and cold outside. And I'm just mentally done with the Pettit right now.
Yeah, it kind of is.
You just can't get a break.
