In the lead-up to the beginning of my training schedule for the 2014 St. George Marathon, my goal is to keep building my base to prepare for the higher mileage weeks, and to practice the designated paces from the Hansons Plan for various types of runs. During this week I’ve been practicing “Easy” pace, which is supposed to be between 8:26 and 9:05 per mile. I nailed this on my Monday run, but was waaaay too fast on Wednesday.
Yesterday (Friday) morning I met Brian for a 4.5-mile run through the streets of Bellevue and on the Harpeth River Greenway. During that run we hit the goal for all 4 of the complete miles….
Today my goal was to get in some practice doing a 10-miler at “Long” run pace, which is supposed to be between 8:05 and 8:25 per mile. I started out with my running group at the Edwin Warner Park Nature Center. They were planning on doing approximately 10-miles on the Harpeth River Greenway, but I wasn’t sure if anyone else would want to run that pace since most are coming off recent marathons. About 30 seconds after starting I realized this would be a solo effort.
This pace is a lot faster than I’m used to for a long run, but I felt really good for the first 7 or 8 miles. Generally I did a decent job of keeping most of the splits around my goal range, but tended to be a little fast. My last two miles were a bit tough, but I still kept a good pace. I made the mistake of not carrying water, and was very dehydrated by that point.
My overall average was 8:04, so just a touch too fast, but not a bad first try. After grabbing some much needed water, I ran an additional 1.2-miles at a much more modest pace as a cool down back to the Nature Center. Feel good about this effort though I know it is only gonna get harder as the Summer temps arrive.
I normally don’t run on Sunday, but if I can be disciplined enough to get up early tomorrow I’m hoping to get in another 6-mile easy run before morning worship service.