We all know how it works. If you want to improve as a runner you need to mix up your sessions and introduce some speed work, plodding along at one pace won’t get you anywhere. However, in order to make the most of the hard sessions you need to slow down the easy runs. You also need to vary the pace of your long runs. Start slow, introduce some marathon pace and finish strong.
It all makes perfect sense to me, I get it. However, as with most things it’s a lot easier in theory than in practise.
On Friday I went for a run at lunch (RUNch as we call it) & it was supposed to be an easy run. An easy run is 60-90 secs slower than MP. For a 3.45 marathon, MP is 8.35, add on 60-90 seconds and that’s 9.35-10.05 pace.
Now, don’t get me wrong, there was a time when I only dreamt of running that pace but, for me, at this point, it just doesn’t feel natural, I can’t do it. So I compromised at 9mm…but only ended up running 1 mile at that before falling into 8.30. Fail.
I don’t really like running to be too complicated. The beauty of running is its simplicity. But I know that if I want new PBs I need to control my pace a lot more.
Today’s long run was 135 mins in total. 60 easy, 60 steady and 15 MP or faster. I was determined to stick to it! Generally my long runs are pretty consistent in pace, maybe dropping towards the end if I’m tired, but I know this isn’t the way to do it. I was going to try really hard.
I set out slow. It felt slow, a bit like I was shuffling but I stuck to it. My route took me round Clapham Common and up to Battersea Park. There were loads of other runners out and they were all running faster than me…
Running around Battersea Park I was eager to pick the pace up. This was my territory, this was where I came for speed work not shuffles. Then I spyed a tall girl bobbing up and down next to me. She was bobbing up and down, she was being tall and she was RACING me. She was, I know she was, how was I supposed to control myself now?! Luckily, by the time I had finished pondering this she turned off. I must have scared her, she knew she couldn’t take me….
Anyway, tall bobby girl out the way I focused on my pace again. As I ran across Chelsea Bridge I started to worry that I wouldn’t be able to run faster now. I’m not sure I’ve ever run a negative split before. However, I waited until 57 minutes on the clock (I just couldn’t wait until 60, patience isn’t my strong point) and picked it up. It felt ok.
By the time I got to 2 hours I was still feeling good and ready to pick it up again, so I went for it.
Obviously I looked exactly like this…cool, calm, in control and fast…
The clock reached 135 minutes and had done it!! I ran the first half slow, the second near MP and the last 15 at tempo. And I finished strong. It made me so happy!
Now I just need to nail these jogs. I just wish I could get Kanye West out of my head…’drive slow homie’