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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
12/6/13 2:58 A

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Learning to sustain a race pace over the race distance is not easy (stamina and endurance). Very good run Catherine!

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/5/13 3:50 P

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Nice run. You are so right about pace.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
12/5/13 3:09 P

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Thursday
Marathon Pace Tempo
Distance: 7 miles
Location: Gym Track
Intervals: :30/:15
Target Pace: 9:37

Splits: 9:17 / 9:27 / 9:14 / 9:17 / 9:26 / 9:19 / 9:29

Notes: One of the things I like about training for (and running) marathons is that race pace is an aerobic pace in the "easy" zone, i.e. 75% MHR, give or take. What makes it challenging is sustaining it over 26.2 miles, but the pace itself is a comfortable one, especially over shorter distances -- conversational, if I had someone to talk too :-)

Race pace runs are a whole different game if you are training for the shorter races. Not easy, in terms of heart rate zones, but of course much shorter than 7 miles.

Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
12/4/13 6:06 A

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Glad to hear your heal feels much better. It is nice not to have hills on a gym track! Funny!!

Keep up the strong work!

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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12/3/13 8:11 P

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The gym track is nice that way, isn't it? :-)
Glad your heel is good and you're ready to get back in full action.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
12/3/13 5:02 P

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Tuesday
Speedwork
3 x 1600 (600 m recovery)
Location: Gym Track
Target Pace: 8:19 - 8:39

Splits: 8:11 / 8:04 / 8:07

Notes: For Sunday's 5K, I used :60/:10, but felt like I started out too fast with those. So for today, I cut back slightly to :50/:10, and that worked well. It also helped having no hills on the gym track.
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My heel feels fine, so I think I'm ready to go back 100% with my training plan. I didn't exactly take the last 10 days off, but I did cut way back on running, just three days last week and no runs longer than 5 miles. On the other hand, two of the three were races, so I did maintain some intensity. Still, time to get serious about getting in some long runs. That being said, I view the last 10 days as an important investment in my long-term running success.

Edited by: LIVE2RUN4LIFE at: 12/3/2013 (17:03)
Catherine

If you're not having fun, then why run?

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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