Brooke was thrilled to be going to school;)
My day started off with 8 miles @ 8:10 average. My ridiculously hot shower after this run felt so so good. Thinking about a hot shower gets me through the last few miles when I can’t feel my forehead any longer.
I’m sure I ran another mile or so chasing Skye around before her nap time. I need to film her crawling… I swear she has on a jet pack these days.
We get to have Knox for the week so we are very excited about that.
Andrew picked up a tree from Costco! He is all about real trees (I always had a fake one before I met him). I LOVE how good our house smells now.
The kid’s picked out their Christmas ornament for the year (they pick one out each year for a tradition).
Knox lost his very first tooth and now Brooke really wants to lose one too.
We ended the night by visiting Santa. This next month is going to be (back and forth with kid schedule and Andrew’s work schedule) packed so we are doing a few of our traditions early. Brooke brought her American Girl Doll Catalog to show Santa exactly what she wanted.
Just a few tangents for today!
*Sunday dinner—> my parents and sister came over and my sister made these chicken roll-ups. This is one of our family’s favorite recipes.
*I made these… another family favorite.
*THE BIGGEST THING right now that gets me out of my warm, incredibly comfortable and cozy bed (besides knowing if I don’t run now, it isn’t going to happen) to run is having my clothes out and easy to put on. I put my clothes out year round but it’s a lot easier during the summer to grab a tank and shorts right before a run then the 43 layers that it takes to keep me warm lately. I’m loving this Nathan vest lately… too bad florescent doesn’t match my Christmas shoes very well.
*Did you know these exist?
I received a great question in my emails and thought I would write about it here too! —> “Should my long run on the weekend be at marathon pace or faster or slower?… I’m just worried that if I run my long runs at a slower pace I won’t be able to pick it up during the actual marathon.”
I think we have all thought about this a million times during training—> If my long run is 90 seconds slower per mile than my marathon goal pace then how in the world am I going to be able to run that pace on race day? How does 18 miles at an 9:15 pace translate to 26.2 miles at an 8:00 pace?
Trust the process! IT REALLY DOES TRANSLATE… it’s magic.
The accumulation of long runs on tired legs, speed workout(s) during the week and the benefits of race day (<—read about them HERE) make it SO you CAN run that pace on race day even though your long runs were slower.
My average pace for my last marathon was 6:50 and the majority of my long runs were done right around a 7:30-8:00 pace (some were faster because they included a workout in them but that was for my 10th marathon training… not my first few). That’s about a minute slower per mile on the long run vs race pace and it worked (and I wasn’t injured:) If you were to try to do race pace for all of your long runs then you have a higher chance of not making it to the starting line because of injury or overtraining. I’m totally guessing on this but I would say about 80% of every long run I have ever done was at an easy pace… I’ve been able to talk to my friends the entire time and keep my heart rate lower. Now when you are getting into faster and faster times then yes you will probably include workouts in your long run a time or two each month (and even then the overall pace is slower than marathon goal pace for me) but if you aren’t in that stage, just worry about keeping it easy!
PS in the picture below from the marathon you can see the 3:05 pacer sign.. when he came up on my shoulder a bit earlier that motivated me big time to get moving if I wanted to hit my goal.
My race pace for my last marathon was around the 6:52 mark below but it shows below to do my long runs at about a 7:30 for a 3 hour marathon! I think that many of us believe that running too fast, too often will get us to our goals but I do not think that is the case. Proper training for 12-16 weeks and the accumulation of fatigue over the weeks during training (and then resting during the taper) get us to those race pace goals. You are going to see different pace recommendations for long runs depending on what book you are using, what coach you are working with etc but all of them lead to telling you to do them slower than race pace.
From one of my favorite training books, “As you become more fit, faster, and more experienced, pace begins to play its role in the body’s overall adaptations achieved from long runs. As your endurance builds, your pace will probably increase naturally. … We generally coach runners to hold an easy to moderate pace throughout a long run. More advanced runners should maintain a moderate pace because their muscles have already adapted to the stress of such feats of endurance. In the big picture of training, when you avoid overdoing these lengthy workouts, you reap more benefits and avoid the potential downfalls of overtraining.”
As I am training my brother for his first marathon, the long run is ALL ABOUT time on his feet. It’s helping him to build endurance to train his body to be used to being moving for x amount of time… it’s not about the pace right now. I save the pace stuff for his midweek speed workout. His easy long runs train his body to be more efficient at fat burning for fuel (which is a huge benefit on race day) and help him to recover faster so he can do a hard effort the next week during his speed.
How do you know what pace to run for your different runs?
A) Grab a coach. I love having a coach so very much and it keeps me from overdoing things or under-doing things.
B) Pick up a book that includes a plan pace chart to tell you what paces your runs should be done at for your current fitness and goals for you to follow. This one, this one and this one are great books! My coach bases my paces off of VDOT and you can find that calculator HERE to personalize paces for you too!
C) This post can help you to figure out what your different paces for workouts should be too!
Do you ever run with the pacers during a race? Have they helped you to get a goal?
Set your stuff out the night before a run/workout or no?
Real or fake Christmas tree?
Do you ever add workouts to your long run or keep them at an easy pace?