So much for getting up early today so I could spend some more time with my girls. I was tired from yesterday afternoon's 5 miler, even though it was a recovery run. I ran it at a 9:30 pace, but my legs were feeling it last night so I decided to scrap the early morning run. Turns out, my girls had a play date this afternoon, so I didn't end up missing too much time with them.
The plan was to run the 10 miles outside and try to pick up the speed a little. The general aerobic run was the one run that was most confusing to me in terms of speed. The long run is 10 to 20% slower than marathon pace. The lactate threshold run is run at about 15K pace. The recovery runs are around long run pace. But the general aerobic runs are not explained in detail. I've been running them at between long run pace and marathon pace, but have been thinking that maybe I should be running them a little quicker since it is a shorter distance. So today, my plan was to run them under 9:00 pace. The beginning of the run started slowly as my legs took a while to warm up to the chilly temps (50 degrees - I know, boo hoo, spoiled Californian). I wore shorts and a t-shirt for the run. But once they warmed up I got honed into an 8:30 pace. It was a hilly run and I decided to run the hills hard and run the downhills and flat portions at a smooth, relaxed pace. Overall, the run was great and I ran the fastest 10 miles to date! Here are the numbers:
10 miles/1:24:34/8:28/mile
On another note, I found my shoe online at Amazon.com for only $39. So I picked up two more pairs. They're the Saucony Trigon Ride and the color is alright, but hey, I'm on a teacher's salary so I'll take what I can get. The only question is whether I should pick up more than that. Have you ever purchased more than 3 pairs of the same shoes before?
Yeah Joe - I was right there with ya about the GA paced runs. I tend to run these at a pace that feels like I'm getting a workout, but not to the point that I'm straining. I typically don't focus on pace. If a recovery run is a '4' in terms of effort, and a LT run a '9' - I'll do the GA runs at like a '6-7'.
ReplyDeleteAnd the shoes thing...yes, the most I've bought is 3 at once. It's good to have at least a couple of shoes in rotation.
Hope this helps.
my GA runs i try to just run comfortably... not as slow as easy runs but definitely not hard like LT runs. i use these runs to enjoy myself and run how i feel usually. i try to gage them through my breathing too... LT - hard breathing, GA - breathing but not hard, easy - shouldn't be breathing hard at all.
ReplyDeleteJoe, when my preferred shoes go on sale, I usually get 2; if they got down to $40 (has never happened for me), I'd get 4 or more! Rotating them makes them last even longer, so it makes that much more sense to have multiple pairs in rotation (or at least that's how I rationalize it to Mrs. ESG).
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