Saturday, 16 January 2010

to run faster, I will run faster

Okay, I finished the brief that has sucked up all my mental energy for the last two weeks. I slipped easily into the over-work habit and didn't run mid-week this week or last. I will change. I can change. I have changed.

Coach offered some ideas for making the 5:30 cut-off time for my first marathon. 

In your last email you asked about staying ahead of the 5:30 cut off time. I don't have my calculator with me on this trip, but I believe that this pace is about 7:40 per kilometer. Please check me on this.

To prepare yourself for this pace, there are two things you can do:

1. Run some 1600 repeats on the short long weekends. Do you have a track that is usable? Other option is a measured segment of 1 mile. Let me know if you have one of these and want to do the repeats.

2. Run 5K, on either Tues or Thurs short run days, at 7:40 per kilometer, trying several different ratios: 1-1, 1:30-1 or 2-1. Some runners actually run faster with a run 30 sec/walk 30 seconds.
These look like exercises I can accomplish very easily.  I hate the idea of walk breaks though. I just have this issue that I don't want to walk half the marathon.
Jeff thought my knee pain from the 25k run related to inadequate walk breaks.  I just caught myself wishing I had different legs. Then I thought about people who can't run or who run in wheel chairs they peddle with their arms.  No Whining!  I have strong, healthy legs.  So I will pace my run this weekend and jump back in the saddle.

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