Saturday, May 30, 2009

Recovery and Training Paces

So recovery is going pretty well. I hate rest days. I hate taking days off, so I am looking forward to getting back into training. This week I am following Pfitz's recovery, so I only ran 3 days including tomorrow. Luckily, we have an elliptical machine at home so I have put in over 3 hours on that to get rid of some of my energy.

Overall, my legs feel fine. Yesterday I did 5 miles, and by the end of the day my legs were tired, but I woke up this morning fine. My 18 weeks until Twin Cities Marathon starts on Monday, so I have to still decide if I am going to start on Monday, or recover for another week and start in Week 2. We will see how tomorrow's run goes and if I can push the pace a little bit.

I wanted to record my training paces for my sub-4 marathon so that I can reference it, and also in case someone else may be interested in the paces for their training. I knew I could run faster than I did, but my plan was to get my sub-4 so I stuck to these paces. A sub-4 hour marathon is roughly a 9:00-9:07 mile pace. My goal was to stick around 9:00 thus bringing me in around 3:56. For everyday runs, I ran at 9:15-9:30 pace. If my legs were tired, I was slower and if I felt stronger, sometimes I went slightly faster, down to 9:07. This was up to 14 miles. For runs more than 14 miles, I ran 9:30-9:45 pace. My 21 mile run averaged 9:45, but my last 17 mile run ended up being 9:20 pace. I tried to keep these runs slow so that I could get the time on my feet. My marathon race pace runs averaged 9:05, and those were not easy runs. For tempo runs, I ran at 8:00 pace. For VO2 Max runs, I ran 7:30-7:45 pace. I did do all the recommended tune-up races as per Pfitz's schedule, and ran those races hard. I PR'd in a 5K, 10K, 15K, and half marathon all within the 17 weeks of training. I dropped 45 seconds off my 5K time from the beginning of the training cycle (Feb 2nd race) to the end of the cycle (early May race), so my speed definitely increased from the added miles.

I would love to hear what paces you all run at and your current PR's. As I am going into this next cycle, I am going to challenge myself more and hit the faster training paces that I was hesitant to run before. I plan on using the Mcmillan Calculator and plugging in my fastest PR which appears to be my 15K. We will see how the next few weeks go with the program and go from there.

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