I’m just getting started on the training that will help me shave an hour off my marathon average. This is the first time I’ve ever trained to achieve a particular time target. As promised here’s what I did this week to move me forward toward the goal:
Sunday: 3 easy miles
Monday: Speed work. After a warm up, I joined The Fit School women for 25 minutes of running at my one-mile pace (8:50 at the moment) on the straight portions of the track while jogging slowly the corners. Then a cool down, drills, and stretching.
Tuesday: No running.
Wednesday: Pace work. After a warm up, I ran three miles at my 10K pace (9:30 per mile) with a two minute recovery between each mile. My first mile was 9:24; the second one was 9:31; the third mile was 9:36. I’ll do the same thing next Wednesday and try to hit 9:30 for each mile. Then I’ll take only a one-minute recovery time between each mile the following week.
Thursday: No running.
Friday (today): 5 easy miles on the Northshore Trail with Julie and my dog, Fuji (who had a run-in with a possum–ick!).
Saturday (tomorrow): Long run. I’ll do an 8-mile run as my distance builder (I took December off of training altogether, so I’m starting with low mileage).
I also try to do the “3-minute core” workout each day (though I’ll admit to slacking off this week). This consists of one minute of the plank, one minute of crunches, and one minute of pushups.
My first race goal: I’d like to do a 10K in under one hour. I’m shooting for doing that in the Smelt Run in La Conner on February 23. What’s your first race goal this year?
I love your dedication to accomplishing a new goal! I’m not planning on running any races before Boston, but am beginning to think about some time goals for that race. A trainer I worked with years ago advised me to set three goals for my first marathon; a lofty goal, a reasonable goal, and a goal I could live with. I’m going to apply the same principles to Boston — just haven’t figured out what those times will be yet. Run healthy – run strong — run true!
Thanks for posting this! I’m running about the same pace and have been trying to get faster without success. I’d like to set some time goals for 2013.
You inspire me to want to become a stronger runner.
I am trying to improve my pace as well.
I am so glad you are sharing your training and knowledge.
I loved your book and gave one to my sister. She is a runner as well and was inspired by your book.
I’m running my first marathon EVER–L.A. in March. After 15 years of running 3-5 miles a day, I’ve only recently fallen in love with distance running–slow and steady.
That’s great advice, Bev. And consistent with how I think of goals. From “perfect” to “good enough.” There’s a continuum, isn’t there?
And for Debi, Gloria, and Andrea: I’m sorry it took me so dang long to approve your comments! I get notification of comments at an old email address. I’ll fix my settings tonight. I’d love to hear how your training/running is going. Post a comment with updates anytime (I promise to approve more quickly next time). Yay for us. We’re running. Debi, it’s your first. We’re cheering for you as you do your training. I’ll be posting my exact training (even when I fail) each week. So follow along and let me know what you’re doing, too. Thanks!
I’m loving my training plan! It’s so different to run with a goal as opposed to just running. My type-A personality likes a spreadsheet. 🙂 Although, I do need to work on fueling better (before, during and after) to avoid the feeling of depletion I get after a long run. I did 16 miles on Monday at a 10:07 pace. 🙂