Friday, January 28, 2011

Slow Down!

Just finished week 2 training for two upcoming Half Marathons:  Jerusalem on the 24th of March and Tel Aviv on the 8th of April.  I finally had a good running week putting in a total of 52 km this week, ending with today's 17 km long run.

I have a problem though - I'm running too fast.

Ever since the Marathon, I've not been able to pace myself properly.  I have these tremendous times for my runs - and while I don't feel burned out on the shorter runs, today's long run wiped me out, AND it was just 17 km!  This is really frustrating considering all those very long runs of 24,26, 29 & 32 I put in and pretty much felt the same afterwards. 

My runs start out so well - I feel energetic, powerful and fast.  My shorter runs are averaging 6:00 or better.  When I'm just doing a 10 or 12 km run, well that's okay, but my medium long and long runs need to be done at a much slower pace.  My training plan calls for a 6:38 pace for long runs, and I'm averaging 6:10 - 6:15.  This is what cost me at the marathon.  Other than continually checking my Garmin, I don't know how to pace myself correctly.  Ahhh, so frustrating.  I want to prevent any type of overuse injury - so I've got to figure this out.

The weather here has been amazing for running.  Cold, cold, cold in the early mornings, perhaps 10 - 15c and no rain.  (sorry, that IS cold for Israel).  While we desperately need the rain, there just isn't any in sight.  Everything is green and coming into full bloom.  This abundance of greenery is not seen for very long, and I'm really trying to take in all the beauty of the season before it all turns to brown.

Next week's running plan:

11km - strides
11km - 7 x 800's
15km - med long
19 km - long

I'll try and watch the pace - but any advice out there?



  1. Most common beginner error is doing long training runs too fast 8)

    I put my Garmin in "autolap" mode and set the distance to 1/4 mile. If I'm shooting for a 10 min mile I get a little chirp every 1/4 mile and I can see if I'm on pace (2:30). So, I don't look at the Garmin except when it chirps.

    You can also the run/walk method. If your pace is too high then force yourself to power walk until your average pace on the garmin drops to your target pace. That will give you more incentive to pace properly. Also the walking will be almost as good at preventing injury as doing the correct pace with just running.

    If your running with music, perhaps your tunes need a different beat ;)

    Good luck, I'm sure you'll figure it out!


    PS: Sorry for all the english units..we're "inching" toward the metric system over here.

  2. thanks Paul.

    It's a bit frustrating because the going out pace just feels so darn good.

    Last night I ran a recovery at 6:29 at it just felt a little sluggish to me.

    Good plan for the Garmin.