• Boston Marathon



  • Ragnar Great River 24hr Relay



  • Milwaukee Lakefront Marathon





What is the right long run training pace?

This is the question I kept asking myself for 20 miles today. This is been a pretty good week for me. It was my 2nd 50+ mile week and I felt really good. When I feel good…I push the pace. Today was no exception. The temperature was in mid 30’s so by all means spring weather in Wisconsin. That by itself is enough to get you all pumped up about running. Also, I forgot to take my basal insulin today so that little extra glucose in blood might have helped.
Now, back to the question of what is the right pace, or maybe I should say when is the training pace is too fast?
Looking back at the last 4 days I ran 46 miles. For me, that’s a lot. I ran 10 miles followed by tempo run the next day, then I ran 10 miles slightly faster than my marathon pace. I topped all that with fairly fast 20 miles (15 sec over my marathon pace)
This goes against the preachings of proper marathon training. I should have taken a day off after tempo run, run 10 miles at comfortable pace and run 20 miles 30-90 sec slower than marathon pace….I did none of those.
So here are my thoughts:
1) I know that low mileage week is coming up so I figured I can push myself this week and rest the next week. Also, I cut out most of my speed work so that gives me bit of a buffer.
2) People always talk about training at pace slower ‘x’ seconds than your ‘BLANK’ distance pace . Well, you pick the pace but think about maybe improving so that your ‘BLANK’ pace is faster and will make your training pace faster.
3) Everyone is different but I think everyone should push themselves for a week or two but then rest/recover (e.g taking it easy). No rest and you will get injured for sure
4) Listen to your body. When it says go…you go. When it says stop…you stop. When it’s on the edge…you proceed with caution
5) Ice packs are good for you…

Workout:

  • Type: Run
  • Date: 02/28/2010
  • Time: 14:00:00
  • Total Time: 2:26:00.00
  • Calories: 2596
  • Distance: 20 miles
  • Average Pace: 7:17.96/mile

perfect harmony

Today was one of those runs where everything just clicked together and I could have gone forever. Since I left kids at the gym daycare, I had to turn around and come back.
I am going to neighbor’s party tonight. It’s going to be important to keep it moderate so that 20 miler tomorrow does not feel like pure torture.

Workout:

  • Type: Run
  • Date: 02/27/2010
  • Time: 11:00:00
  • Total Time: 1:10:00.00
  • Calories: 1245
  • Distance: 10 miles
  • Average Pace: 7:00.07/mile

Tempo run

Little tempo workout today that was way overdue. I’ve been chugging along without much quality in my training focusing on quanitity. This weekend will be back to some more quanitity of 10 miles on Saturday and 20 miles on Sunday.
Sunday will be the 1st out of three planned 20+ mile runs befor boston.

Workout:

  • Type: Run
  • Date: 02/26/2010
  • Time: 13:00:00
  • Total Time: 00:39:30.00
  • Calories: 781
  • Distance: 6 miles
  • Average Pace: 6:35.17/mile

Run - 1.2 hours - 02/25/2010

Workout:

  • Type: Run
  • Date: 02/25/2010
  • Total Time: 1:14:36.00
  • Calories: 1327
  • Distance: 10 miles
  • Average Pace: 7:27.76/mile

Run - 0.8 hours - 02/23/2010

Workout:

  • Type: Run
  • Date: 02/23/2010
  • Total Time: 00:45:38.00
  • Calories: 751
  • Distance: 6 miles
  • Average Pace: 7:36.27/mile

Run - 2.4 hours - 02/21/2010

Workout:

  • Type: Run
  • Date: 02/21/2010
  • Total Time: 2:21:05.00
  • Calories: 2509
  • Distance: 19 miles
  • Average Pace: 7:25.54/mile

Run - 1.1 hours - 02/20/2010

Workout:

  • Type: Run
  • Date: 02/20/2010
  • Total Time: 1:05:49.00
  • Calories: 1170
  • Distance: 9 miles
  • Average Pace: 7:19.02/mile

Run - 0 hours - 02/19/2010

Workout:

  • Type: Run
  • Date: 02/19/2010
  • Total Time: 00:44:02.00
  • Distance: 6 miles
  • Average Pace: 7:20.1/mile

Run - 1.1 hours - 02/18/2010

Workout:

  • Type: Run
  • Date: 02/18/2010
  • Total Time: 1:03:09.00
  • Calories: 1123
  • Distance: 9 miles
  • Average Pace: 7:01.05/mile

Run - 0.9 hours - 02/16/2010

Workout:

  • Type: Run
  • Date: 02/16/2010
  • Total Time: 00:52:40.00
  • Calories: 867
  • Distance: 7 miles
  • Average Pace: 7:31.69/mile



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