Last night was a nice and simple (our favorite kind) one. After dinner we took a walk down by the lake at sunset. Brooke rocked her tennis shoes and ran up ahead and back to us pretty much the whole time… she is killing it with her training;)
Not a super pretty picture but we made steaks (trying to get in more iron) and roasted veggies for dinner and it hit the spot. Broccoli, cauliflower, zucchini and green beans tossed in olive oil and garlic salt and roasted for about 25 minutes at 425 degrees. We got ice cream on the way to our walk too which really rounded out the meal for me;)
We stopped at Gap yesterday too because—> What happens when your favorite everyday t-shirt is $8 (use the code 2DAYS)? You get every color because you have issues. T-shirt and jeans for the next two months straight. Yes.
Pre-school is still the love of Brooke’s life.
It puts her in quite a good mood. We drove over to my parents’ neck of the woods after preschool to have lunch with them today.
And I am loving going out for a run a little bit later than usual by myself while she is learning about dinosaurs (what she tells me she learns each day after school when I ask her).
I had someone ask me the other day about pacing. My coach gives me a set pace for each workout. If I didn’t have a garmin on, I think that I could come within about 20-30 seconds per mile just based on feel. After years of running you learn how your breathing/legs/heart rate feel when running at different paces and you can just kind of go off of that.
The real trick to hit my coach’s assigned paces—> a lot of garmin checking. If I am going too fast, then I slow it down. Too slow, then I force my legs to pick up the pace until I get to the numbers he told me to do. It actually turns into a fun little game for me to try to end a second or two (or three or four) per mile faster than what he assigned just to play it safe. ***There are also days that I just don’t hit the paces but that is to be expected. Some days are just off days.
IE today was 5 miles @ an 8:20 pace and I slowed down/sped up a few times throughout the run to get as close as possible to what he assigned.
As you know, I have been craving a sub 3 marathon since the finish line of my very first marathon. There have been injuries, a pregnancy, a divorce, a lot of post-divorce healing that took priority over training hard and lots of running lessons along the way… but now, I am ready to get it. I LOVE this article about the 3 Great Marathon Predictor Workouts. These workouts are killer but they are giving me the confidence and strength I’ll need come race day.
One of these 3 workouts that the article talks about—> Fast Finish Long Runs.
Long runs are hard and finishing them fast… that takes them to the next level.
How does a fast finish long run work?
You run the first 8-12 miles (of a 14-18 miler) at your normal long run pace…. and then for the last 3-10 miles you run them fast. McMillan recommends during those final fast miles to finish the very last 10-30 minutes of your long run like a race… ‘run as hard as you can and sprint at the finish.’ The fast miles (the last 3-10) at the end are the focus of this type of run. Fast finish long runs are tough workouts so you shouldn’t be doing them for every single long run. I will probably be doing 4-5 of them total this training cycle. You don’t taper for these either which means you are really dealing with some leg fatigue for those final miles.
Why try out a fast finish long run?
-It is an awesome way to get in a dress rehearsal for race day. You can practice your hydration, equipment, nutrition the night before, a similar course to your marathon etc. Practice makes perfect.
My workout details from last week:
-Like my coach said in the pre-activity comments—> this workout is meant to build endurance, leg resistance to fatigue and to practice race pace. Teaching your legs to be okay with being uncomfortable for those last miles of a long run is going to help you out big time on race day.
-It is a great workout for your mental game. It gives you the practice you need for race day to keep pushing until the end no matter how tired you are. ‘Mentally, you undergo the extreme fatigue that marathon racers inevitable face during the final few miles.’
-It prepares you well for a negative split race. It may help you to avoid flying and dying on race day. Training your body to not go out at a sprint and to do the second half of your race with everything you’ve got—> yes please!
-It is a great confidence boosting workout. Going into your marathon knowing that you have a few long runs under your belt where you did the last 8-10 miles at your marathon goal pace (or faster) will help you to feel confident that you can hit your goal pace on race day too (especially with all of the extra adrenaline and course support that comes along with a race).
Let’s talk about numbers:
And how often can you try these out:
If you are looking to pr in your next marathon (or half-marathon.. you could just shorten the distances prescribed for the marathon), this may be a great workout for you to try out!
Do you check your garmin/gps often during your run? How do you pace yourself?
What is the hardest type of run/workout for you? What type of run do you think brings you the biggest improvements in your training?
What has been the best part of your Tuesday?