I live by the rule “First form, then distance, then speed” which I learned from ChiRunning. I consistently do this on a micro level, week to week, using it to watch for signs of over training or exhaustion. However, looking back at 6 years of running, the cycle on a larger scale is now complete. I couldn’t ignore my form when I began, and I had to listen to my body to learn how to stay injury free. Then I took on the bigger distance races, where enduring to the finish was enough, while hoping to beat my last time. Choosing to train for speed for the Kilted 5 miler completes the macro-trifecta.
A week ago Sunday I did a 10K Time Trial (6.2 miles) with a 1.5 mile warm up and cool down. It was windy, raining, I had the stroller, and the “new” target pace of 7:53 almost killed me (but I still made myself go faster than that for a couple miles). Yesterday I did a 10 mile run with 6 miles at Half Marathon Pace, 8:15 per mile. It was a huge confidence booster! There is that bit of genius in the way the plan was set up, whether it was intended or not. To boot, my HMP is now what my 10K pace originally was when I started this training plan. I could have raced another 3 miles to complete a half yesterday…makes me wonder if a pacing strategy like this would work for my next half marathon…. #inspiration!!
Speed training might be the best thing I have done for my running so far. Next on the list of to-try…the Yasso 800s….
After a long winter of trying to get miles in for a marathon but being bombarded with bad weather, no treadmill, and illness, I have decided to dedicate my training to something I’m actually signed up for – the Guinness Book of World Record Contender for largest Kilted Run! The Perth Kilt Run! It coincides with my birthday, and happens less than 2 hours from my home. My only regret is I didn’t get a Cumming Clan kilt made in honor of the day. But how can I say no to an official kilt purchased at the time of registration for only $30?
This will be the first race I train to run fast. Every short race I have done previously has been an afterthought, or part of a build up to my “big race”. I have already done two weeks of intervals at 5k and 10k pace, and won’t be doing more than 11 miles at a time on my long runs (not that I don’t mind the break!). I have already noticed a huge improvement in my ability to enjoy the intervals, mostly because I’m learning not to attack them too hard or run too fast. Oh yeah, did I mention I’m doing all my speed work with a stroller? It’s just what time allows for, and I refuse to run indoors on a treadmill in this gorgeous weather!
It’s an exciting training program modeled off a 10K program from Brain Training for Runners, and since it’s only a month and a half away (yikes) I know I’ll get there strong. I will get a couple runs in with the kilt too in preparation for where I’ll feel the chafe! I’m going to say my goal is 8:30 per mile, but I know that on race day I’ll go out too fast and crash on the last mile, until I see the finish line where I’ll bust a nut to pick off the people ahead of me and pray I don’t end with an IT band flare up….lol… 🙂