Pursuing my goal of running a Boston-qualifying marathon next fall (2007), I put in this workout today. Oh, yeah, I've forgotten to post: I'm eyeing an April 15 marathon in Indiana as a time-trial, then rest a couple weeks, and start the program over again aiming for a late-Sept. hopeful-qualifier, with maybe a November one as a backup in case something screws up the Sept. one.
Qualifying time at my advanced old age of 55 is 4:15, which is 9:45/mile.
I'm using this program and these paces. Nancy steered me to it. What would I ever do without her? The "official" 16-week build-up won't start till next week; you're supposed to be able to run 10 miles. I'm sure I can; after all, I just did a frickin' Ironman. But I took time off and then time easy and I'm building up again, so I won't hit 10 miles till next week.
My HR goals, I got from some other running article.... I'll have to look it up. I did a 10K time-trial a couple weeks ago; my time was 57:30, which is 9:16/mile, and the max HR I was able to provoke was 183. I tried to inch it upward but it stuck there. I could only maintain that for about 0.2 mile. The HR formula I'm using is based on Max Rate - Resting Rate (mine is usually 60) X % effort.
So here's what I did today, in case anyone is interested:
Type of workout:
Pace/intensive endurance, approaching aerobic threshold; week's long run
Increase endurance at quicker pace (I've been doing long runs at 11-13min miles training for Ironman's the last 2 years.)
A. 9 miles at 10K pace + 60-75 sec./min (= 10:15 – 10:30)
Met? Distance - Y; pace -N
B. Keep steady pace
C. Keep steady perceived effort
D. HR 75-85% (152 – 164)
OK, explaining the “No’s”:
A. Overall pace quicker than expected
9 miles at 1:31:28 = 10:13/mile
B. Not steady at all, but terrain varied.
Mile 1 – 10:28 (warm-up mile)
Mile 2 – 9:56 (mostly downhill)
Mile 3 – 10:02 (rolling, predominantly downhill)
Mile 4 – 11:10 (long slow upgrade)
Mile 5 – 11:01 (turnaround in middle; upgrade till then)
Mile 6 – 9:19 (downgrade)
Mile 7 – 9:51 (rolling w/ uphill trend)
Mile 8 – 10:29 (mostly uphill)
Mile 9 – 9:38 (rolling, mostly downhill)
C. Actually HR reached 170 (90%) on a hill; otherwise within range. Perceived effort was quite steady.