After reading the following article with a theory on how to help you finish strong in your next marathon I decided to give it a shot on my last long run.
Generally during my long runs I tend to stick to a slow and easy pace, not wanting to push too hard. This past Sunday I had a 30 km run on the schedule. Due to the number of weeks before my next marathon the article suggested pushing the pace for 20-24 minutes, at my goal marathon pace this would be about 5.5 km.
When I headed out the door Sunday morning my goal was then to run at an easy pace for 24.5 km followed by a faster final 5.5 km. here is the result…
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I think it was a success. I can certainly see the potential benefit to this strategy. It is useful to try running at your goal pace when your legs are heavy and tired.
Do you use this method for your long runs or do you stick to an easy pace?
Another week is nearly complete. This week is the last week of hard training in this block of four weeks before I take a recovery week next week. All that remain for this week are hill repeats tomorrow and a long run on Sunday.
Overall it has been a good week of training but as you can see above a couple of key runs remain. One of those runs is the series of hill repeats I plan to get in tomorrow. I was not able to get in my hill repeats as planned on Tuesday so tomorrow I will be doing five hill repeats when I go for my run.
Last night I did my intervals as per usual. Once again the scheduled workout was 3 sets of a 500 m followed by a 1000 m interval with a two minute break in between intervals. The goal last night was to try and beat my best times from the previous two weeks. Unfortunately that did not happen with my best interval times being 1:52 and 3:49 respectively. Overall over the past three weeks my best times were 1:48 and 3:42.
My final run of the week will also be a key one. It will be my first 30 km run of this training cycle. This week for my long run I plan to try this marathon move I read about. Since the Ottawa Marathon is about 9 weeks away I’ll aim for a 20-25 minute marathon move.
My hill repeats tomorrow and long run Sunday will leave me at just over 70 km for the week. I’ll increase my weekly mileage again in two weeks when I start my next four week training block.
How did your week go?