Slogging Miles

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.

Slogging

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.