Since getting back from vacation I have been in full on marathon training mode. No more weeks of just easy and base miles. Now it is time for intervals, tempo runs, hills, pace runs and really long runs.
Last week I did my first real speed session since San Diego 6 X 800. I really love doing Yasso’s during marathon training. The Yasso prediction for marathon times says that whatever you can do 10 X 800 with equal time rest will correspond to your marathon time. For example, if I want to run a 3:35 marathon (which I do) I should aim for my 800s to be 3 minutes and 35 seconds. I don’t think this prediction is right on but it is a good confidence builder and gives me a good idea of what I am capable of. This past week I did 8 X 800 all under 3:35, so looks like I am on track for meeting my “A” goal if all else goes well. I still have plenty of time to make improvements in my speed.
Of course, intervals aren’t the only workout that I will be doing. Long marathon tempo runs are also a good workout. Marathon tempos are done at a pace 10-15 seconds faster than marathon pace. Right now this one is a little tough for me because it is still hot out. I did get one in last week made my goal of 4 miles at a pace between 7:45-8:00.
Hills, hills, hills I have started incorporating hill workouts again, in the form of hill repeats and just adding them in to base pace run. Hills help with strength, endurance and speed.
Marathon pace runs. As I get closer to race day I will do more and more pace runs to get my body tuned into the pace it will need to run on race day. I think it is really important for your body to be familiar and “comfortable” with marathon pace.
And finally the long run. It is, in my opinion the most important workout during marathon training. It is the workout that will really get your body ready for the distance you will need to run and the time you will be spending on your feet. Today I finally got in what I consider to be a true long run.. 18 miles. I felt good throughout and am really excited about getting in my first 20 miler of these training cycle in next week. These long runs can be tough especially in the heat, but getting them in will pay off big time come race day!
I’ll be putting in a sixty mile week next week…onward and forward!
Filed under: Running Blog