Matthew Lofton ran: I kept this one reall...

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  • 6 miles
  • 00:45 time
  • 07:30 pace
  • 584 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
great Run 6 mi 00:45 07:30 pace

I kept this one really slow and held off the urge to go quicker. I feel as though I haven't had enough variety in my tempos (IE slow) and that it could be affecting my performance. Same hilly course as last week.

My plan as far as pacing. I hope to do each one (or close to it) 1x/week.
speed workout - sprints or mile repeats around 5:45
race (marathon) pace - 6:45-7:10
normal pace - 7:10-7:30
relaxed pace - 7:30-7:45+

I'd also like to start throwing in a few 10k+ pace runs from 6:00-6:45

Obviously, I'm not going to be really strict about sticking within those times. I just think I need to add more variety; especially since I've been running more miles and consecutive days a week than I ever have.

almost 3 years ago

Calories
584
  • Andy O.P
    Andy O.
    Andy O.

    Sounds like a good plan. These relaxed runs will surely help on your other more advanced days. Good run.

    almost 3 years ago • Like

  • Caleb M.P
    Caleb M.
    Caleb M.

    I think you're smart to vary the pace - I'm trying to do the same to avoid overworking my legs. My planned paces are pretty similar to yours in order to hit the 3:00 mark in October. In addition, I'm doing one progressive/predator run each week (probably every Monday) to train for fatigue in late marathon miles. You could maybe do those as a part of your 10k pace runs?

    almost 3 years ago • Like

  • Kristen F.P
    Kristen F.
    Kristen F.

    i think this is an awesome plan and something i will be doing more of when i start training for nyc

    almost 3 years ago • Like

  • Renae R.
    Renae R.
    Renae R.

    Good plan. I don't feel like I have enough variety either. It's hard to hold off!

    almost 3 years ago • Like

  • MichelleP
    Michelle
    Michelle

    That sounds great Matthew! Throwing variety into your runs is important also to make it fun!!!

    almost 3 years ago • Like

  • Trudy K.
    Trudy K.
    Trudy K.

    Everyone seems to like your plan! Oh, and by the way. I watched Caleb's DVD of pictures from 2004 and saw you with hair! What a difference a few years and hair make! I personally like your new look! It made for a fun moment today:)

    almost 3 years ago • Like

  • Phong C.
    Phong C.
    Phong C.

    Way to hold back, still pretty good pace overall. Great job!

    almost 3 years ago • Like

  • Mike L.
    Mike L.
    Mike L.

    @Trudy. The hair must have slowed him down. :)

    almost 3 years ago • Like

  • Paul S.
    Paul S.
    Paul S.

    I agree on the later lactic acid training by hammering the last 25% of the long run of the week workout. Don't want any surprises on race day!

    almost 3 years ago • Like