39 degrees. 65% humidity. Winds 15 mph. Cloudy. Decided to start using my Wednesday runs as my tempo or speedwork runs. Ran the first mile easy to warm up, then attemped to keep my pace at around 9:00 for miles 2-6. The wind was crazy fierce for miles 1 and 2. Turned around and enjoyed not working quite as hard for miles 3 and 4. Turned back around and ran back towards the house (into the wind again) for miles 5 and 6. The wind made it much harder for me to keep my pace as consistent as I would have liked.
Here’s my splits:
Mile 1: 9:49 (warm up)
Mile 2: 8:45
Mile 3: 8:54
Mile 4: 8:39
Mile 5: 8:49
Mile 6: 8:38
A wise friend (hey there, Ryan!) – once told me that in order to really achieve my marathon goal of breaking 4 hours (and then subsequently BQing at 3:45 in the following race) I need to train my body to run at race pace for months and not expect it to just magically happen on race day if the programs I train with only have me do tempo runs at race pace for maybe 8-10 miles. It just isn’t logical. In my last marathon, I really thought I had a shot at breaking 4 (even though I wasn’t following his advice.) I was on pace until about mile 20 and then I knew it was just not going to happen. I came in at 4:20 – 20 minutes worse that I’d really hoped. My buddy, Ryan, on the other hand, earned his BQ as expected even when the temperatures at his marathon reached about 100! That caught my attention. If you want to race fast, you have to train fast. Not all the time — but consistently and for longer distances if you seriously want to attain faster marathon times.
So…though I am currently training for two winter 50ks, my bigger goals still are to attain a sub 4 in a spring marathon and a BQ in the fall of 2011. I’m going to use my Wednesday workouts to focus on increasing my endurance speed and kick it into full gear after the two 50ks (Jan and Feb) are done. Wish me luck -or, that is — focused, specific training that will help me earn the rewards I really seek.
Stats: 6.01 miles. 8:56 pace. 53:43 time. Felt: Ok (cold!)