|Our training manual - Have you read it?|
Like I said before, I am not truly a fan of speed. In my opinion I run slow. It's all relative though. Each one of us can compare ourselves to others who may be fast or slower but...
One of my best friends is super fast - at least I think she is - with her 7 minute miles and less sometimes! I tell her I'm the tortoise and she's the hare! But she doesn't train for & run marathons, I do! Another friend thinks I'm super fast! Because compared to her, I am! So you see, it's all relative! Jeff Galloway on page four of his book (one of the most important pages for wrapping your brain around this concept!) says "Twenty miles with walking breaks equals 20 miles run continuously...at any speed (but you recover faster with walk breaks). Forget about speed on the long ones. Focus only on the component of endurance." So our goal is to BUILD endurance with our long runs. Go slow enough to recover so that we can get in our workouts during the week. Adding speed to our long runs can "increase the chance of injury" and can "sacrifice the quantity or quality of [our] speedplay later in the week." Your weekday workouts (Mon-Thurs) could be a time to get in a speedplay session. That is one of my goals this training season: to get faster. I will do this by performing speedplay/speedwork. Jeff has a section in his book on running faster beginning on page 106. I plan to use the treadmill to help me with this and will work on my version of "Yasso 800s" to increase my speed. (See my post on Yasso 800s for more info.) But on Saturdays during my long runs, I will run slow!
Check out pages 3 - 8 for more information on how our training programs with the Jacksonville Galloway group and Galloway groups around the country are set up. I love how on page 8 he includes a point for us competitive runners "But I have a time goal, even if it's my first one..." Let me tell you about first time marathon time goals: Don't have one! I know, I tried that route. I went out with a 5-hour pace group and ended up going too fast in the beginning. I wasn't able to run after about mile 17 - I had to walk only! I learned a valuable lesson: Run your own race and listen to your body! It's your first marathon! Run it, live it, enjoy it and finish strong!
Right now we are in training! We must build and get stronger. We must regain the endurance we had last season or build up an endurance we have never had before. This seems to be Jeff's favorite quote in the beginning of the book! I even found it in the "speed" section too!
|from pg.4, Galloway Training Programs|
|from Galloway Training Programs|
So there is our range - if we hit between 12:24 and 13:03 as our Marathon Training Pace, we are doing what we should to help us stay injury free, recover faster and get those Monday - Thursday workouts in!
We did pretty good today - a little fast, but like someone in the group said, we were excited to be in our new group! We'll tone it down a few seconds next week and be perfect!
|From my Garmin watch|
"Whatever your goal, the long one will help you more than any component of your training program.
By going slowly, you can burn more fat, push back your endurance barriers
and go faster at shorter distance races."
So in closing, here's a summary! Thanks Jeff for doing it for me!
|Galloway Training Programs, pg. 11|
See you next week! Run Strong! Run Forever!
Half a M&M ~ Marcia :-)