On my way home from work a van went through the intersection in front of me. On the side of the van were the words: Natural Air Purifiers, Mother Nature's Little Helper. The thing that struck me as odd; the driver of the van was smoking a cigarette. Ironic?
Today I got back to speed work. There had been no rain since Sunday so the track had pretty much dried out. Corner #3 was a little rutted with footprints from people using the track when it was too wet. This corner seems to collect more water than the other three. I took my warm up run over there nice and slow. I tried hard to keep my breathing easy.
I did 6 440 repeats, followed by 6 easy laps. The speed laps varied from 1:56, my first lap to 1:47, my last lap. I felt really good. In the past I was beat at the end of each lap and walked around the first curve before beginning the easy lap. Today, I had no problem getting to the end of the lap and just kept right on with the easy lap. I didn't feel like I was gasping for breath or that my legs were about to fall off. I definitely enjoyed the fact that this seemed to be getting easier and that my body was getting used to this kind of training. I didn't realize until now that it has been a month since my last speed session. I definitely want to try to keep this up since I have the 5K's coming up the first weekend of the next months.
Today someone sent me a link to a pace calculator in Runners World online. The calculator determines the pace that you should run specific types of workouts based on a reasonable time for any given distance. I put in my time for the 8K race from a couple of week ago and come up with the following suggestions:
Your easy run training pace is: 9:51 min/mile
Your tempo run training pace is: 8:13 min/mile
Your maximum oxygen training pace is: 7:25 min/mile
Your speed form training pace is: 6:52 min/mile
Your long run training pace is: 9:51 - 11:06 min/mile
Your Yasso 800s training pace is: 3:48 min/800
I don't naturally run any of these times. My normal pace is 8:30 to 9:00 most of the time. Based on this table most of my runs are approaching tempo pace. I'm not sure I could make myself run 9:51 on an easy or long run, unless I was running hills and trails. Does an nearly 10:00 pace seem reasonable for a long run. I'm afraid that if I trained at that pace, then that's the pace I would run in a marathon. When I recalculated using my best marathon time, all the paces get even slower by about 30 seconds/mile. Should I try to do my long runs at a slower pace? Would this mean that I'll have more "race" left in my legs come marathon day?
Running can be so simple and so complex at the same time.