A Passion for Running

That was what I thought after receiving my instructions for today’s run from Andrew:

2 mile warmup slowly, 3 miles 7:55 min/mile, 3 miles 7:30 – 7:40 min/mile, 3 miles 7:55 min/mile, 2 miles cooldown.

Purpose: rhythm and control. It is important to run each pace as prescribed – only because we are shifting from the training controlling your pace, to you controlling the training pace. If at any time the pace seems too fast then back off. We are not trying to work hard really.

Warmup properly then get your MP rhythm going. Then after three miles, just increase the tempo just enough to get a 7:40 or 7:30 but not any faster. Be aware of how fast you are going and be smooth. Now the hard part, after three miles you back off just enough to regain the MP rhythm. Remember, no points for coming back with better times. Points are for rhythm and control. No surging or pushing. Cooldown properly.

Have fun.

I skimmed the message and then, after getting the gist of it, re-read it looking closer at the details.

As my friend Aaron often comments, my “government math” (I work for the Gov’t) tends to be a bit different than the math he teaches his high school students so I had to add the numbers twice to be certain …yup, 2+3+3+3+2=13!

And then I thought, “Andrew’s trying to kill me!”.

For those of you following along, Monday I ran 20 miles, yesterday I did 9 and today I ran 13 for a three day total of 42 miles. A year ago, I would have thought I’d have dropped dead doing that kind of mileage in three short days.

The warm up was very sluggish but I felt OK by the time the second section started. I did the entire run by time since I did not have mile markers set out for the run. The idea was to run the route, make a mental note of landmarks where I switched paces, and then get the pace and distance figured out using Google Maps. It totally worked. I was able to very precisely determine all my paces and distances upon returning home as follows:

Warm Up: 2.01 miles at 8:29 min/mile pace (18 minutes)
MP Section #1: 3.02 miles at 7:52 minutes/mile (23:45 minutes)
Tempo Section: 3.02 miles at 7:27 minutes/mile (22:30 minutes)
MP Section #2: 3.02 miles at 7:52 minutes/mile (23:45 minutes)
Cool Down: 2.01 miles at 8:29 min/mile pace (18 minutes)

Total Workout: 13.08 miles at 7:57 minutes per mile.

I was a tad bit faster than the paces I was supposed to hit but, this being my first time at this, I was going strictly by feel so I think I did ok in judging things.

But what amazes me about those numbers is how the first and second marathon pace sections are exactly the same. And I am not fudging those numbers at all – I ran those two sections in exactly the same minutes and SECONDS. Apparently, I am learning to pace myself!

I was pretty exhausted by the end of today’s workout but, in the end, the coach was not as nuts as I thought he was when I got the instructions.

I’m pretty happy about my performance for this last seven days in a row of running especially since half of today’s run was in terrible headwinds.