Pace

I used to run a lot, and I used to be a lot faster.  If any of you reading this have been reading my blog for a while, you might know that I had 2 operations last year that prevented me from exercising for months.  I gained weight and lost fitness.  I used to be able to run a relatively flat 10 k in 47:xx, which is a average pace of 7:xx.  Now?  Not so much…. yet.

Over the course of the year, in the various races I’ve taken part in, I’ve noticed a trend in my overall pace.  It is, thankfully, decreasing.  I mean, we’d be having to take a good hard look at my training if that was not the case, but anyway.  It has been slow and steady, but if it keeps going down, I’m happy.  Below are the races I’ve competed in this year with my average pace for each of them:

  • Arbroath Smokies 10 mile :  8:29/mi
  • Inverness Half Marathon :  9:27/mi  (discount this as it was an overall disaster!)
  • Garioch 10k :8:28/mi
  • Kilomathon (13.1K) :  8:27/mi
  • Balmoral 10k : 8:29/mi (but if you consider the extra .03 miles, 8:24/mi)

While I’d love to be improving faster, I can’t say I’m not happy with this.  I think the intervals I’ve started throwing in might actually do more than make me hate life for involving treadmills!

So what do you guys do to improve speed?  Until about a month ago I only ever ran at what I felt was a sustainable pace.

6 thoughts on “Pace

  1. I’ve done interval training in the past, in two different ways: either set distances along a regular route (like lamp post to lamp post, speed hump to speed hump), with a short recovery jog between; or as a group, running in one line, and the person at the back sprints to the front, then falls back into pace with the group. We repeated this over about a 2.5 mile flat route. I would just like to say that, although to you your pace is slower due to recovering and regaining fitness from injury, I would LOVE to be able to run a sub-56 minute 10 km, let alone a sub-54 minute one. I also think it’s important to have goals and standards for yourself, so keep pushing :)

    • Aw, thanks! The group running sounds good for motivation, and the sprinting between points is definitely something I could try to do outside, which is good because so far the only way I’ve managed intervals is on a treadmill (supreme boring).

  2. A few different types of interval training things I like (okay, I actually hate them, but they work).
    400M sprints with 400M recovery in between. (Full recovery, by the way, completely get your breath back. So walk if necessary).
    400M sprints UPHILL! Those are really fun.

    1 mile at race pace 800M rest (repeat three times)

    Also may be look into Yasso’s. Supposedly if you can run 10 800Ms at a certain time, you can run a marathon in that time. So, if you can do 10 of ‘em at 3:40, you should be able to run a marathon in 3 hours and 40 minutes. http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html

    • Aw man, after my 12 miler today I am EXHAUSTED just reading that. Although because I have a twisted love for pain, the uphill sprints will definitely be making an appearance in the next couple of weeks! Thanks!

      • I’m only training four days a week. Tuesday, Wednesday, Thursday with a long run on Saturday. I do the speed work on Tuesday. (And I try to push my mid-length run on Wednesday a little faster).

        YOU CAN DO IT! :)

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