Every time I have trained for marathons and half marathons, the long runs have been, long slow runs. Just go out plod and get the miles in.
I have spent hours lately, reading magazine articles, perusing training plans on the web, scanning pages of my ample supply of books and have come to notice that there is some advice out there that suggests every once in a while, you up the pace on the long runs to marathon pace for some of those miles.
Now this makes sense to me, which helps. But trouble is, what is my marathon pace? Oh I know what I would like to finish those 26.2 miles in, but there is a huge difference between that and a more realistic pace and finishing time.
A quick play on my pace-work-a-outer-app and I came up with a figure that I thought might be doable.
Keeping a constant pace on the Devon lanes with all the ups and downs, I find is almost impossible, so I relocated this morning and ran along the canal, lovely for its flatness. The first mile I took slow and treated as a warm up, I firmly believe my legs were still in bed under the duvet for that first mile! Miles 2 to 14 I managed at marathon pace, (pit stop required at miles 8 and 9) then realising that I was not going to sustain it for any longer rather than struggle on I dropped the pace for miles 15 and 16, before ramping up for the final mile.
Happy to report that once I put the distance and overall time in to the pace-work-a-outer-app, I managed the desired over all pace even with the three slower miles. Now I need to work out how to do it without the pit stops and continue it for a further 9 miles! But that’s what the next 10 weeks are for I guess.