In case you thought I might have forgotten, I haven’t. In case you might have wondered if among all the chaos and craziness lately that I might have pushed my dream aside temporarily, I haven’t.
142 days until I can register to volunteer for the 2011 Ironman Lake Placid.
315 days until I volunteer for the 2011 Ironman Lake Placid.
316 days until I sign over a year of my life to training.
686 days until I race 2012 Ironman Lake Placid.
I haven’t forgotten.
In fact, I’ve spent a lot of time on my bike lately, trying to get my butt and the saddle better acquainted. So far, the saddle pain I had for the longest time has disappeared. Which means it’s time to up the distance. 112 miles is still a looong ways away!
But what I DID happen to forget was that I have a half marathon coming up just around the corner! The inaugural Myrtle Beach mini half marathon (with this really kick butt, 8 inch long by 4 mm thick huge medal) is
6 5 training Saturdays away. I registered back in February, when the whole snowed-out Myrtle Beach half marathon debacle ended up in a serious discount for registration for the mini marathon. I, of course, took it, and hadn’t thought too much of it since. October always seems so far away, until, well, September rolls around.
JA3
Helping a friend research his training plan, I noticed that the long-run paces in Smart Coach fall right in the middle of McMillan’s “easy run” pace ranges.
I think they just try to keep it simple on smart coach and their “easy run” paces are just an average.
I’d speed up to 9:40 or even 9:30 if that doesn’t wear you out. My half marathons last year were 1:57 (RnR VB) and 1:53 (Philly, 2 weeks later) and none of my long runs averaged faster than 9:20/mi.
-ja3
misszippy
As a trained RRCA coach, I do think the majority of your runs should be much slower/easier than most of us run. That said…I’d more go with the 1 1/2 minute/mile rule for marathon training, not 1/2 marathon training. Still, there’s nothing wrong with running those easy ones a minute slower than race pace. Trains the body to access fat and also keeps your legs fresh for the speedy days. Hope that helps!
Derek
I’ve alway gone 45 seconds to 1.5 minutes slower with my long runs for marathon training, but I would think a little faster when training for a half. Not sure why it works but it seems to have been used for years and pretty successful. I have seen quite a few newer runners not follow the advice and run their long runs closer to their marathon race pace they wanted to keep; and the funny thing is just about every one of them fell apart at about mile 20-21.
FruitFly
I LOVE your long term planning! I have my bigger plans made all the way through December 2011. I’m happy to know I’m not the only one that does this!
`RR
Michelle Simmons
I would strap on a heart rate monitor and see bow hard you’re really working at 9;40 pace. If its not that hard, then you may need to readjust your goals for the half marathon. You may be faster than you think! That said, the shit tends to hit the fan at 9-10 miles so you may want to go that distance rather than 7 miles before you decide on an ‘easy’ long run pace. There are lots of very valid reasons to go easy on long runs, but ‘easy’ doesn’t have to be 10min pace. ‘easy’ can be 9:40 pace. 🙂
Wanna Be Iron Mommy
I am hoping to both volunteer at 2011 LP and participate in 2012 LP as well!
alkeith
I have a hard time going slower on long runs, too. I guess just find what works for you. Just like everyone has a different running form and goal. We also like different programs. Some of my firends won’t run hard because it hurts and that’s fine. They are happy being a 9-10 min pace (nothing wrong with that) Some people are more competitive then others. So go with what works for you.
mostlyfitmom
Hmm…I have always wondered about this myself. However, I’ve never really looked up an answer. Curious to read the other responses.