In my previous training I have always been an advocate of easy running as much as possible. After my cyst almost a year and a half ago I’ve run easy for 80% of my runs (more or less some weeks) and have stayed injury free for the most part. I have had a few two day niggles but nothing that has kept me out.
My number 1 goal for this (or any) training cycle is to stay injury free. If I can stay injury free for 3-4 months in a row, it’s always a success. You have to exist and enjoy yourself outside of running and if I can’t do that because I’m injured…I have failed.
This training cycle my secondary goal is to run at appropriate paces. Often times in previous training cycles I would find myself running miles at 9-10 min pace. Though 5 out of 7 of my runs were untimed, I have a feeling the pace fluctuated anywhere between 8:30-10 minutes. I am positive running slower at high mileage kept me injury free. For my first year of high mileage it was definitely the smart idea.
I now have an entire year of high mileage under my belt. In 2013, I kept my mileage easy and high. It worked for me and I PRed in every single event except for the mile.
In 2014, my goal is to still run high mileage but keep my paces more honest. When I begin training for a 7:15 paced marathon, I cannot run 9 minute miles with no speed work and hope that it all just works out. It obviously didn’t last time.
So with that, my secondary goal is not to slog miles.
A term I heard last year that basically means slow jogging upwards of 2-3 minutes from your personal goal pace. For some slogging might be 7 minute miles…for some slogging might be 20 minute miles. I can honestly say I’m notorious for slogging. If I’m training for a 5k, my goal pace is around 6 minute miles for a 5k. Last training cycle, I easily ran several runs at 9 or more minute pace.
Since starting this training cycle and beginning base building I’ve cut a lot of my slogging out. I have been attempting to run between 8-8:30 miles with two days of solid recovery (and honest no timed runs). Obviously if I have a hard workout (race) I’m not going to try and run 8 minute miles the next day. However, I’ve made an extra effort to not run 9+ min miles every day.
For the last two weeks I have definitely seen improvements in my running. Last year or even in the fall, running 12 miles around 8-8:15 pace daily was a challenge. It was a challenge because I didn’t do it. Now, runs at 8:15 pace are starting to seem easier. I don’t struggle. That can be a combination of getting back (slowly) into running or having a stronger base, but I am starting to feel more confident in my running.
Though I’m not doing a lot of speed work (just races), I am hoping this plays a good role in my running and I’m able to PR or have a solid spring training cycle.
Please don’t forget to vote for me to win a trip to Napa!
Questions for you:
What is your number one training goal?
What is your go to pace for daily runs? (not racing, not recovering)
For me I have been consistently trying to keep it between 8-8:30.