Fleet Feet Savannah's CREW Marathon Training kicks off Week 4 and we’re introducing “Track Tuesday” or speed work on Savannah State’s 400 meter oval! These workouts entail fast and slow running. I used to be completely intimidated by speed work, but once I figured out that I only needed to focus on my own workout and most importantly, my own pace and not what everyone else was doing, I now embrace it! So do just that – focus on your own workout and your own pace. Don’t worry about getting left behind because we’ll all be running on various parts of the track.
For my seasoned runners who struggle internally with running at a slower pace on easy run days, now’s your opportunity to run fast! However, to improve your running performance, you need to have a good combination of easy run days and challenging and fast workout days. So practice your pacing!
As we hit the track tomorrow, we’ll be focusing on short intervals – 400 meters (a full lap that equates into a quarter mile). Our intermediate/advanced full marathon training workout calls for 12 x fast 400s with slow 400 recovery. The purpose of these short speed workouts is to increase speed, stride power, and efficiency, which will enable you to sustain your marathon pace more easily, which in turn means you’ll run faster at the effort level needed for your current marathon pace. On top of that, these interval workouts will burn calories! Yes!
So how fast should your run your 400 meter repeats? Many of the articles I read suggest running at your fastest maintainable speed – a speed slightly faster than your current 5K race pace. A pace chart was included in the CREW email that Melissa sent out today. Allow yourself full recovery (400 meters) before starting your next repeat so that each run doesn't feel difficult than the previous one.
- Always run counter-clockwise.
- Don't walk or stand in Lane 1. This lane is reserved for the faster runners. Use the lanes on the farther right if you aren't that fast or if you're in recovery mode.
- Don't clog up the lanes of the track. If running with a group, never run 2 abreast.
- Always look before you veer off the lane to get water or need to stop. Someone may be running right behind you!
I am a coach for the half/full marathon training program, on behalf of Fleet Feet Savannah, to train runners for the upcoming Savannah Rock n' Roll Half/Full Marathon coming up in November. I'm also training myself to prepare for my upcoming marathon, the TCS New York City Marathon, which lands the weekend before the Savannah RNR. My group of runners are seasoned runners with experience running several half/full marathons, but the question is - have we been training properly?
The other morning, there were many questions regarding the EASY RUN. Are you running your easy miles too fast or too slow? I did some research and here's information I shared with the group:
Easy runs are typically described as low-intensity efforts of a short to moderate duration. You want to run comfortably and be able to speak in complete sentences. There should be no struggle. Sounds easy, right? Nope - easy runs are the most challenging thing for runners and are anything, but easy.
There are many of us who fall in the rut of having that one pace – where we’re just running. We run that same pace for warm-ups, easy runs, long runs, cool downs – you name it. By doing this, we are not doing ourselves any favors in terms of improving. If you don’t properly execute the easy run, you’re more prone to injury, burn-out, perpetual exhaustion, poor performance in your speed/tempo workout sessions, less than desirable results on race day, and not reaching your full potential as a runner.
Without getting lost into all the physiology aspects, I’ll just summarize the significance of easy runs. Easy runs train and build up your aerobic system – the key to unlocking your potential. More than 95% of energy required to run a marathon is produced via aerobic metabolism (thank you easy runs!). Easy runs build endurance and help you avoid the bonk in longer runs and in turn, will make you become a better and more efficient runner – which in turn, make you faster.
How easy should you go? Some say that easy runs should be run 1-2 minutes slower than your projected goal race pace for a marathon. But this all depends on the runner. You can find your exact easy pace at https://runsmartproject.com/calculator/. Click the training tab and it'll tell you what your easy pace is. For example, my goal is to run a 4:00 marathon. I should be running my easy runs in between a 10:00 - 10:35 pace. It sounds so slow in comparison to my "everyday" running, but I'm going to strive to keep to the plan and utilize my speed for my tempo workouts. Trust the plan! Save your speed and energy for the more demanding speed/tempo workouts!
I found this Runner's World article interesting - http://www.runnersworld.com/race-training/the-easy-day-pace
If you look up the idiom "on-the-run", it means to constantly travel or moving from place to place. Welcome to my life! I get asked the question - "Do you ever sleep?" at least once a week. The truth is - I am always on the run. My weeks are filled with work, training runs, dropping kids off to school and extra curricular activities, traveling out-of-town for races and soccer games, theatre rehearsals, civic duties - you name it. In addition to being an avid runner, I'm a happily married wife, mother of two, an actress, singer, a Fleet Feet CREW coach, and work full time as the Marketing Manager for Thomas & Hutton Engineering Co. I love being on the run!