To say that my training for my first marathon was lacking in creativity and variety would be a bit of an understatement. Got my Hal Higdon training program off the internet, and when DoubleH (that’s how I refer to Hal …. we’re pretty tight) told me to run, I ran. Pretty much always at the same pace, on pretty much the same routes, with pretty much the same results. Not much speed-up, and very little (intentional) slow-down.
This time around I’m determined to mix things up a bit. Not just out of boredom, but rather because of all the blog posts and articles I’ve read documenting how this will improve the overall training effectiveness, (hopefully) improve my finish time, and (EXTREMELY HOPEFULLY!!! ALL CAPS WITH MANY EXCLAMATION POINTS AND EMPHATIC KEYBOARD STRIKING) keep me away from my orthopedist. I’d like to slow down his early retirement plan if I can.
The first significant change I’ve made is trying to work a tempo run into the mix each week. I am by no means an expert on the proper approach to a tempo run, but I try and do 1-2 miles at my target marathon pace, then 3-4 miles at my best guess of my 5k pace (haven’t run one yet, but would target somewhere between 7:00 and 7:30 pace), and then 1-2 miles at a pace somewhere between marathon and 5k. Yesterday was my second tempo run for M2 training, and I’m finding I REALLY like doing these.
With my string of leg injuries worthy of getting some ‘FRAGILE’ tattoos, I’ve shied away from trying to add any significant speed or heavy effort into my runs for fear of injury. Without a real purpose behind the acceleration, it just seemed like tempting fate. However, the tempo runs have given me a reason to step things up a bit, and I like having license to increase my turnover and really focus on going fast along with going far. I have discovered that I’m not very good at maintaining a constant speed if I’m not just running at my natural pace. Not something that really concerns me, but it’s something I want to work on to establish better overall control over my running and my expenditure of energy. Yesterday was a good example of my poorly-calibrated cruise control:
If any of you have any good variations on the tempo-run theme, or look at my approach above and think ‘you’re doing it all wrong jackass’, then please pass along your thoughts. I’m enjoying tinkering with this for the moment, and want to make sure I’m maximizing the return. I’ve already noticed that it has sped up my normal running speed a bit, especially when I run the day after the tempo run, so that’s a good thing in my book.
Interval training will be my next big adventure, but I need to put some more planning into the Navy-seal tactics required to actually get on a track around here and get a run done without the running police throwing me in running jail. Viva la revolucion!
With our vacation getting started in just a few days, I had to switch up and stack up my training for the end of the week, so I went to the gym this morning to lift, and assuming all hell doesn’t break loose at work, I’ll be doing about 7 miles this afternoon. Currently 92 degrees, and the hourly forecast shows 94 with 52% humidity at run time. Should be Sweatacular.
I'm very interested in learning more about tempo runs. I can't wait to see how they go for you. I might try to do them when I finish my 10K training. Then I can work on increasing my speed.
ReplyDeleteyour miles are awesome. Who were you chasing at mile 5?!
ReplyDeleteGreat tempo run, I love and hate tempos, they're horible to do but I think they really help
ReplyDeleteI've been curious about tempo runs. The Smart Coach plan I'm following has some coming up in a couple of weeks....should be interesting!
ReplyDeleteGood run! I would love to hear more about your tempo runs. I'm about to start training for my 2nd marathon and I'm wondering if I should do some. Oh and I love that you used "sweatactular"...that's definitely right about the weather!
ReplyDeleteWow Speedy Gonzales! :) Great joB!
ReplyDeleteThanks! It's definitely been a fun journey! I'm training for my 1st marathon in November with an 18 week plan that incorporates tempo runs late in the game, so we'll see how I feel about them!
ReplyDeleteWhat marathon are you running?
I do a tempo type run once a week and enjoy it. I make it short (6.2km 3.8 miles). I don't take splits and just look at my time at the end. If my body is tired from the week's training I run it slower and use the day as an active rest day.
ReplyDeleteGlad you are enjoying your speed work. For my marathon training, I do track intervals one week and tempo runs the next. I like the change in routine and they are usually shorter workouts which is nice, too. Good luck!
ReplyDeleteGreat tempo pace. If you stretch the distance, I'd recommend running the first and last two miles closer to 9min/mi
ReplyDeleteI'm too new at this to give you any advice, but my schedule has two tempo runs per week...which, become one tempo and hill (then later speed) over the course of the 18 weeks. :)
ReplyDeleteThe "fragile" tattooed on your body made me smile...
As far as tempo runs, Google the word "fartlek". Those are fun and unstructured tempo runs that might be perfect for you. For intervals, Google "Yasso 800s". Awesome structure to some serious speed work. Yeah, it's a delicate balance in pusing the envelope to get faster while still staying healthy. Good luck with that, I suck at it. FYI, 10 minutes after you commented on my post today, the Doc called and confirmed my stress fracture.
ReplyDeleteTempo runs are my absolute favorite!
ReplyDeleteI've yet to include tempo runs - this is my first time training where I've done yassos. But who knows - maybe after this marathon training I'll add in tempos, too!
ReplyDeleteI'm doing the Hal Higdon novice half-marathon training that I downloaded off the internet. I'm on week 5, and so far, as you said, I've been running pretty much when he says to run, how far, same routes (or the treadmill), and same pace throughout. It's like I'm afraid to change up my speeds because I feel like I'll lose momentum or something. But, I have heard that it does improve fitness and running if you do. Maybe once I get enough distance accomplished I'll work on tempo runs, too.
ReplyDeleteDefinitely a good move moving away from Uncle Hal - he served me well but never sped me up. I have had great results from Uncle Pfitz though he wears me out. However, lay your paws on the charts in the back of his book (go check it out in the bookshop if you don't want to pay or email me petraduguidatgmaildotcom and I will scan it in for you) as it gives you good pacings for tempo and speedwork..
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