[quote]Originally posted by Buk:
[qb] Drive it? Why not run it?[/qb]{/QUOTE]
Won't fit into my schedule. Actually, I don't know if it is runnable without traffic control. Probably not!
[quote]Originally posted by Buk:
[qb]So this is what you got?
one long slow run
one 2/3 distacne slower than race pace
one near race distance slower than before
one day with some speed or hill power work[/qb]{/QUOTE]
My long runs are actually not slow. I have a habit of calling them long, slow runs, but in reality I never have done the classic "slow" training runs at 1:30 or 2:00 below race pace. My slowest training run for the marathon was my 20-miler, which wound up averaging 9:00 pace. But that was only because I collapsed after mile 16 and wound up walking and running to finish. My other long runs were 8:15 or faster, and my long run this past weekend averaged 7:46 pace.
Quote:
Originally posted by Buk:
[qb]I hope you don't mind my suggestions but I would do at least evey other 6 mile run at or slightly below race pace, even if you shorten it up a little. I know the hills can be a problem but that has to be manageable to some degree(run race pace then walk the uphill home as cool down). For you the distance is going to come easy, you can run 250% race distance. You ran the first 16 miles at 7:15. Repeating that effort will produce slower results than training at a higher intensity, in my opinion. I find it easier to train for speed and apply it to distance than to run distance getting a little bit faster. [/qb]
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Thanks for the suggestions! I like getting them.
I am running my 6-miler near race pace (or a little below), at least as close as I can gauge it for the area where I am training. I plan to continue that.
I'd like to work up the speed on the intermediate distance run that's closer to the race length. I may try to work in some faster segments into that run.
I do need to figure out how to work some more speed training into my workouts. I agree about training for speed and applying to distance. Some of my better pace gains occurred when I was running intervals on a track back in the Fall of 2003 (during my daughter's cheerleading practices).