Tuesday I practiced a speed workout from the upcoming marathon cycle (oh shit HANSON'S!). 1 mile warmup and then 6 x 800 at 10K pace (which for me is 8:55) with 400 jog rest, then 1 mile cool down. I nailed the pace on the 800s - 4:28, 4:27, 4:26, 4:27, 4:25, 4:27 - but it took a lot of looking at my watch. I found I'd jump out to a way fast pace in the first 30 seconds, and be down around 8:30 or so without noticing. Then I'd have to modulate, and find myself a few seconds behind, like in the 9:05 area. Have to tighten it up. It's almost like it's easier for me to go faster or slower than it is to be right on the number. But it's the beginning (not even the beginning), so I have time. I want to internalize those paces. Although finding my way to a rock-solid 9:44 min/mile is the goal - marathon pace.
It wasn't too hot and I felt strong. Happy I did it. Loved the fog rolling in around the sky line on the way back.
Music-powered by some embarrassing things including:
But I wanted to jot down some thoughts about easy pace. So the key to surviving this training cycle (again: oh shit HANSON'S) with its two faster days and one longer day per week will be to embrace the slow and easy days. They are specific about paces for everything, which I love. I'm going to try to hit them all exactly, because I'm type A like that. For easy days, they specify that the "bread and butter" easy day should be 1.5 to 2.5 minutes slower than marathon pace. So for me that means 11:15 to 12:15. Pretty slow. Much, much slower than I usually go on a "normal" run. But those normal runs aren't in marathon training, of course. So I'm finally going to walk the walk on keeping easy days easy so I can run hard days hard.
It's weirdly embarrassing to me to post those runs on Strava, though. I feel like people are going to laugh. And who gives a fuck, of course. But more than that, during that pace I find myself fighting some internal negative self talk: look at you, going so slow, what is this, jogging?!? As if I hadn't ripped 3 miles of quality work the day before. I'm going to try to let those voices go. I want to get through this training with mind and body intact, and so I'll need to go slow on the days where I'm supposed to. Also it won't feel so freaking slow during 50+ weeks of course. It might be nice to allow myself to run easy (not medium) and trust that I'm doing something good for the training (getting the adaptations, as they say), while not putting too much stress on the engine or chassis. Did I just use a car metaphor? Who am I, Car Talk?
So today and yesterday: 4 miles at 11:28 average pace. That's right. My name is Emily, and I'm broadcasting my 11:28 mile pace.
Audio-book-powered by: https://www.audible.com/pd/Nonfiction/So-Youve-Been-Publicly-Shamed-Audiobook/B00SNMHKNC?qid=1497542278&sr=1-1