Now that I’m done celebrating finishing four half marathons in four months, it’s time to refocus on getting faster. I can squeak out a 5k in less than 30 minutes and I’ve done a 10k in under an hour in training but never in a race. When I get any longer than that, I can’t seem to maintain my speed.
I was hoping to be able to finish the Gate River Run 15k in under 1:30 this weekend, and my short runs last week were at a good pace, under 10 minutes per miles. So on Sunday, I decided to go for a longer run at a faster pace. Yeah, that didn’t go so well.
Here’s what I did wrong:
- With the time change (and Eli slept badly) we all slept late, around 9am, then between getting dressed, breakfast, going to buy groceries and putting them away, I didn’t get out the door to run until noon. It was a really sunny day, so although the temps were in the 70’s, in the sun it was pretty hot. I should have gone out sooner!
- I didn’t really have a plan. I figured, 3 miles, 6 miles, 9 miles. I took Honey Stingers but I didn’t take any water. I headed out from my house instead of going to the park I usually do my long runs at.
- I went out too fast. I really should have kept the first two miles above 10 minute miles or even a little slower.
- With my last two runs at a sub 10 minute mile pace, doing another speed work based run was not really recommended.
Here’s what I accomplished:
Mile 3 is when I made it to a water fountain and walked a bit to catch my breath. The run home was difficult and I wanted to stop and walk, but I sucked it up and kept running. I wanted to do at least six so I’d feel prepared for Gate but I did do what I set out to do which was to find out if I could maintain a sub ten minute mile pace for a longer run.
And the answer was:
Here’s what I’m going to do for Gate:
- Program my Garmin for 5 minute run/ 1 minute walk intervals. I may skip some walk intervals but having them preset will give me the chance to recover if I need it.
- Do the first 5k no faster than a 10 minute mile pace.
- Do the second 5k no faster than 9:45 minute mile pace.
- Do the last 5k as fast as I want.
- Let go of the need to finish under 1:30. My new goal is to finish under 1:45. My time from last year is 1:50 (but I was sick).
- I’m in the 4th of 5 seeded corrals and I still want to start in the seeded corrals, but I’ll start in the very back.
And after Gate I’m going to:
- Lose 40 pounds. No really. Stop laughing!
- Do speed work at least once a week that makes me want to puke.
- Add serious strength training.
- Start placing in my age group locally.
- Finish the WDW 10k in January 2015 in the top 5% of my age group.
Time to get focused on my speed goals. I’m going to spend some time researching specific speed and strength workouts and will share my plans once I get them all ironed out.