Hopefully by now, you have an idea of what paces you should be using for long runs and for mid-week runs, and easy runs.
My next piece of advice transpired from a conversation I had this weekend. Some days your legs will be lighter and some days your legs will be heavier. If you’re practicing your race pace during a tempo run during the week and you’re off by a little bit, don’t worry. Same goes for sprints, hills, and long runs.
But, anyway, back to the subject: pausing your watch. Do I ever do it?
I never, I repeat: never pause my watch. I used to, but I've learned not to.
And here’s why: marathon clocks DO NOT PAUSE. When you are logging a run and have to stop for ANY reason, whether it be using the bathroom, getting water, or tying your shoe, you must practice how to make up for time lost and average pace lost, because that’s what you have to do on race day. If you pause your watch during every long run each time you stop at a fountain to grab some water, or every time you walk, or tying your shoe- all of this can add up. If your watch is only recording the times that you are actually running, your average pace could be 2 or 3 minutes per mile off from the pace you are actually running. This means you could be going into race day with a completely unrealistic time goal.
My advice? Don’t do it.
It will also be a help in practicing how to really hustle when things come up that might cause you to slow down- after all, it is a race!
Dream Big. Work Hard.
What happens when you hit the pavement for your easy run and it feels a little hard? It is a major blow to the ego. Sometimes, you get injured. Sometimes, you lose focus and motivation. Sometimes, you want to improve but you just don't know how to get there. So what do you do when you feel like you have to start all over? How do you get back into running again after an injury or other set back?
Suck it Up?! Totally kidding on that one, unless that's what works for you. That dose not however, work for me and that's partly why I finally hired a running coach. Sometimes I think maybe this is all just in my head and I need to get over it, but either way I've been feeling really down lately about my running- or lack there of. About a month ago I was cleared from my PT to start running again. Although I had to start at a very humbling slow pace and short distance, I’ve been adding just a little more distance each week and slowly, but surely making progress. I've finally accepted defeat and am admitting to possibly needing some help in my journey. As stubborn as I am, I admit I do not know it all, especially when it comes to running. I know I'm just coming back from an injury, but lately I'm having to put forth more effort than I remember and I even have to stop a few times to take a breather on a run that usually would have been an easy or recovery run for me. There is nothing I can do but keep doing it and have faith that over the next couple of weeks it will get easier again. It is just as much a mental game as it is a physical one. I just have to be patient with my body.
It's been 11 weeks since I've injured my ankle. This week I am thankful for…the ability to run again. I had been babying my foot post injury and post recovery period, I needed to push myself out of that little comfort zone I had allowed myself to fall into. A little short race during my mini vacation seemed like the perfect opportunity! I needed to escape the chaos of life and Lacy pushed me a tad to run again because she knows how much I truly love and miss it. I'm still in my little funk, but I think I can run again and use it as a form of healing.
Hey guys, I'm still not feeling up to writing or training just yet, I hope you can understand. But here are a few things I worked on with my coach a while back. See you soon.
This post and tips are a collaboration with my running coach.
Do you want to try intervals but you have no idea where to start, what distance to run, or how long you should recover? Or are you already running intervals on a track but want to take your workout outside? Here are some tips to help you incorporate intervals into your training.
Before adding intervals into your running routine, you should have a solid running base. I would suggest you add interval training once you are comfortably running 3 times a week.
What Are Intervals?
Intervals might also be called speed work, repeats, fartlek, repetitions, or interval training. When you head out for your run, there are segments of the run which are run at a faster pace, with ‘recovery’ time after each prescribed segment (usually slow jogging or walking). Intervals are usually based on distance, but can be based on time with a less structured workout. When you see ‘interval’, the word actually refers to the length of the recovery time. However, most training guides apply the word interval for the ‘repetition’ which is the fast-paced segment of the workout.
Why Should I Run Intervals?
Including intervals in your running workouts are a great idea, especially for runners stuck in a pace rut and those looking to improve their time. Interval training can improve your running form, improve endurance and improve Vo2 max (Just in case you’re lost – Vo2 max is the highest rate at which your body can transport oxygen to your muscles to be used for activity. Basically, the higher your Vo2 max, the higher your cardiovascular fitness!)
Mentally, intervals increase your ability to ‘tough out’ harder running and have an added benefit of making your regular pace, or your race pace, seem easier in comparison.