Interval running
Yesterday I ran 7.8 miles, most of it at a very easy/recovery pace but with an interval session of 4x 1/2 mile thrown in.
Although the total interval mileage wasn’t very much, I ran the intervals at a consistently faster pace than ever before: 3:05, 3:07, 3:06, 3:07. That’s a pace of 6:10 to 6:14. The pace felt hard and fast, faster than what I usually run during interval workouts. Taking into account that a half mile is just a bit longer than 800 meters, it was a significantly faster pace than what I averaged during my last interval session with my running group last week (although that was a much longer interval session), when I averaged about 6:30 pace, although over 10 intervals as opposed to four.
I didn’t run any more than that, because with only nine days to go to the marathon I’m not going to be able to reap any fitness benefits from a lot of faster running, and the risk of injury outweighed the possible benefit. I’m confident now that I have the aerobic fitness level needed to run a 3:20 or better marathon, but I doubt that I have the stamina to do so, so I’m waffling between trying to start with the 3:20 pace group or the 3:30 pace group. I’m leaning toward starting with the 3:30 pace group and then trying to speed it up a bit over the last ten miles. The one thing I really don’t want to do is go out too fast and have my legs die on me over the last eight miles.
So far this week: 15.8 miles. I may run just a bit today and will probably run about 7 or 8 miles tomorrow, to get my weekly total up to about 25. Next week my running before the marathon will consist of short, mostly easy runs with a few short speed intervals to maintain comfort with speed before the race.
I’ve started strength training again, even before the start of the marathon, as part of my new fitness program. Nothing heavy, just pushups and dumbbell curls so far.
November 29, 2008 at 4:56 pm
No doubt - the intervals bring up your speed. Keep it up! Any intermediate to advanced training plan for distance races will include these types of workouts throughout the plan and they’re tremendously helpful.