I've been avoiding an issue with my 'easy' runs. That means both my recovery runs and my Long Slow Runs, supposedly run at an 'easy' pace. For me that means 8:20 mile pace, but almost inevitably, it seems, I start out to fast and never get back on pace, and often end up pushing way too hard.
In running these sessions too quickly I know that I'm jeopardising the effectiveness of my next, harder, session. The whole point of a recovery run is to recover! The point of the LSR is to deliver physiological benefits like increased max VO2 and to train your body to save stored glycogen and burn fat as a fuel source instead. Psychologically, it also prepares us for running for long periods.
I realise that I've probably been missing out on at least two of these benefits, but have been guilty of ignoring that fact.
I was thinking about this last night, prompted by an old podcast from Tom Williams and Martin Yelling at www.marathontalk.com, and decided that today I would concentrate on keeping my pace down.
This morning was lovely and sunny, but when I left the house I soon realised that it was very windy, too. My first half mile was at about 7:40 pace. That's probably OK for Haile Gebrselassie, but I was aiming for 8:20. This was into a strong head wind as well, which should have slowed me down. At this point I crested a bridge over the railway so decided that I really needed to back off and relax. For the second half mile I went the other way, about 8:30, so averaged 8:05 for the mile. Mile two I managed to average 8:16, partly because I'd joined a wooded trail by the river and, while I'd hoped that the trees would offer shelter from the wind, they actually funnelled it and made it even stronger.
The trail opens out into a field, where I was confronted with several marquees and stalls where a fair of some sort was being set up. It was quite surreal, as most of the people around me were dressed either in medieval costume or as specific characters, for example the 'Green Man' was standing to one side playing the pipes.
Despite all this I was managing to concentrate on my pace without getting distracted, and I made sure that my pace for the next few miles was slower still, between 8:30 and 8:40, as not only was I running into a headwind but I climbed a few hills, especially in the fifth mile.
After five miles I was heading north and the wind was mainly behind, so my pace increased a little - in the low to mid 8:20s. Strangely, as I passed through the fair, now properly under way, I quickened, despite having to weave through the families wandering from tent to tent.
The last couple of miles were between 7:15 and 8:13, including, I admit, a little bit of a sprint at the end (couldn't resist!) but all in all, over the full 10.4 miles, my average pace was 8:17. Now I think that's a pretty good result, considering I'd typically end up doing 7:25 to 8:00.
I arrived home hot and sweaty, and a little out of breath, but feeling like I could go back out and run another ten!
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