Starting over from scratch in running has been very interesting. I’ve spent the past almost 6 months (WOW!) building a base in my running. I’m now up to 20-25 miles a week and I can finally change up some of those workouts from just running to a more focused running workout.
I mentioned in the past few workouts that I have been approved to start tempo runs (and now hill repeats). I wasn’t really sure where to begin or what to do, so I used the trusty McMillian calculator to figure out what pace I should attempt to hit in my runs.
I put in my time from the Rehoboth Beach 1/2 marathon in December and put what I wanted to see happen in New Orleans two months later. While my PR pre surgery is1:43:47, I know that it will take several more months and hard work to get even close to that point. So each goal for now is to slowly chip away time at each race (I have no expectation to PR the 1/2 this year).
McMillian suggested these paces based on my current time and goals.
I’ve actually found that my easy runs and long runs are on the lower end of the range…and the same has been for my tempo runs the past few weeks.
I’ve only had a chance to do three and they have all been 6 mile runs. 1 mile warm up and cool down with 4 miles at tempo.
January 8th: 8:49, 8:13, 8:08, 8:07, 8:16, 9:00
January 15th: 8:54, 7:59, 8:06, 7:52,7:55,8:41
January 22nd: 8:49, 8:01, 7:58, 7:52, 7:47, 8:32
What I love? None of them have felt that hard when I am done. Just felt like I worked, not all out. If you notice above at my goal, you get a sneak peek at what I hope for New Orleans this weekend. I definitely think a 1:49 is doable (super flat course). After each race this Spring, I will do this same evaluation and put another small goal in place.
After NOLA, I will add hill repeats and slowly add a bit more mileage to each week. I also plan on adding new strength training workouts (trying a few barre-type classes).
I am hoping that I am not pushing too much and that this plan works. I haven’t really put a training schedule in place and not really sure how to go about it (it’s been SO LONG)…but I think I will look over a couple that I have from books and magazines and come up with my own and what will work for me. I just don’t know when to do step-back weeks, what’s realistic mileage, etc.
I plan on talking with Coach Jesss to see her expectations for where I need to be in July when my marathon training starts. That should help give me a few guidelines.
I would love your feedback though.
Is it realistic to expect to slowly take time off each race or is that doing too much? Do you follow a specific plan or make up your own? Do you do any type of speed work or skip it? Do you think the McMillian calculator is accurate?