Are you seeing any results from your changes??
"I think I've discovered the secret of life- you just hang around until you get used to it."
Just out of curiousity, what were your marathon times for the last two? FWIW my plan is:
Sundays- LSD (start 1:30 slower than MP pace and then get down to 1:00 slower) every other week cut back week
Mondays-OFF (my change to plan, it called for 3 miles every other week with no day off--too much)
Tuesdays- Hill work, some repeats or a loop with killer hills total mileage around 7
Wednesdays-Recovery run 5
Thursdays- Interval runs (or whatever its called) usually around 9-10 miles with me putting in 4 at HMP
Fridays-Recovery run 6
Saturdays- Easy run somewhere around 3-5 depending on what Sunday will be
This Sunday I'm slated for my first 20 miler. I am hoping to work up to 24-26 before marathon. Mine is scheduled for Sept. 28th.
The key aims of the long, steady distance long run are to increase your ability to burn fat, store more glycogen and to challenge the body and mind to continue running even when fatigued. From physiology, we know that the body uses fats and carbohydrates while running - the portion of each is determined by the pace. Run fast and the reliance shifts to more carbohydrates, less fats. Run slowly and the muscles rely more on fat and less on carbohydrate. Therefore, it is very important that in this type of long run - the long, steady long run, you don't run fast. You'll rely more on fats at an easy pace, possibly improving your ability to burn fat. When I say steady or easy or even slowly, I mean a conversational pace. Use my calculator and stay in the "long run" training pace range.
Good reminder to check out McMillan pace calculator. I love that tool.
Turns out I was probably running my 800's a bit too fast (3:30 in the calculator versus 3:11), particularly my first one. And my recent tempo runs have been a bit too slow (8 minute pace versus 7:40).
I thought the same thing but I'm really struggling to run much slower than 9:30 or so and I'm shooting for an 8:40 or so MP. I'm sure you're right that I should slow down on my LSD and easy runs so that my legs are fresher for the intensity runs.
I've only run 1 marathon and I am training for the next now but I have found that it hurts to run too slow. Anybody else experience this?
Hawt and sexy
I'm touching your pants.
Yes, but I got over it. think Stealth, feet low to the ground, short fast turnover, pretend you're running on hot coals. I am now capable of running really slow at the beginning and end of every run (11 minute miles) and enjoying it - heheeh i can run slow, what a feat!