Thursday night and I did a nice and strong long run around 11.7 miles of the Great Scottish Run Half Marathon route.
I pushed it right from the start… no exact plan pacing or negative splits – I just wanted to run and see how I handled it. I was nicely surprised. 🙂
Following last weeks conformable 9.5 miles at about 8 minute mile pace, I thought I’d see how fast I could comfortably do nearly 12 miles. I ran faster tonight – +30 seconds per mile… (this was possibly because I was running on my own tonight – I wasn’t chatting to Paul so I maybe could afford to push harder).
But the interesting thing me is that my heart rate was only increased by 6 beats / 4%. My average HR was just 84% (max 92%) at the end… I think I may have room to push myself even faster?! Not bad eh?
I’ll post a summary of the run tomorrow, but it’s got me thinking…If I can run this fast (7:30 minute miles) in long run training, without much other speed work – imagine what I might achieve if I set up a training plan which incorporates speed work?
My usual run training for events up to marathon distance include the following types of runs:
- 1 easy run (4-5 miles)
- 1 tempo/speed work/time trial run (6-8 miles)
- 1 long run (7-15 miles for Half Marathon training)
- 1 optional extra easy run (2-7 miles)
I’ll be interested to see just how fast I can go – given the new lease of running life I seem to have got from running long, then being injured, then resting from running and doing cross training instead.
Anyway – here is my half marathon (plus 10k?) training programme for the next 5 weeks before I jet off to Chicago for 2 weeks!
Link to excel document: HalfMarathon2011TrainingPlan