A story of going from being a non-runner to planning for a marathon in three years...

Friday, August 21, 2009

Shuck It

Yes, this is really on the side of the oyster bar/restaurant I run past

I debated whether or not to run last night. I already had over 10 miles for the week. But I wasn't going to be able to get a run in this weekend. I'm not really training for anything, but I do have a training plan printed out and propped up on my desk. I could do 3 or 4 miles, but would it make a difference. It had rained most of the morning, but now it was breezy and sunny.

In the end, I decided I would do 5 miles for a total of 15 and change for the week.

It wasn't a great 5 miles. I had to stop for traffic quite a bit. I was trying to do at least two miles around a 9 minute pace but that didn't happen. When you look at my stats over the week, my average pace slowly crept higher and higher. What do I have to do to get my average pace down from around 10:00 minutes per mile to closer to 9:00 minutes per mile? Seriously, my pace over the past 8 months has been fairly stagnant. Check it out:


That doesn't count any treadmill runs or runs where I forgot my Garmin

Do I need to do speed work? Tempo runs? Run more miles? Do more cross-training? Wait for the weather to change? Be patient? Just don't say hill work (Runners' World, I'm looking at you) cause we don't have any hills.

Or do I just say shuck it and accept my running for what it is?


I don't have a clue what happened to that map. It does NOT look that on the actual Bones in Motion site.

Route:--Elev. Avg:628 ft
Location:Forest Park, ILElev. Gain:+0 ft
Date:08/20/09Up/Downhill: [+101/-101]
Time:05:36 PMDifficulty:2.4 / 5.0
Weather:Mostly Cloudy
 75 F temp; 48% humidity
 77 F heat index; winds W 17 G 29

Distance: 5.25 miles
Speed:6.0 mph
Pace:10' 05 /mi
Elevation (ft)
Pace (min/mile)
MilePace (min/mile)Speed (mph)Elevation
actual+/- avgactual+/- avg
110' 32+0' 275.7-0.3+4 ft
29' 58-0' 076.0+0.1+14 ft
310' 41+0' 365.6-0.3-3 ft
49' 21-0' 446.4+0.5-3 ft
59' 45-0' 206.2+0.2-13 ft
end9' 36-0' 296.2+0.3+3 ft
Versus average of 10' 05 min/mile

Posted from bimactive.com


kristen said...

Yes, yes, and yes. Speedwork, tempo runs,and more miles. Oh yeah, and be patient. I've done all these things and it's really working for me. Plus the speedwork is fun and you get to change it up. Maybe you could get your lunch time running group to do some speedwork. It's funner with others plus they push you more.

Anonymous said...

Speedwork with a good plan and a consistant effort. I dropped a good 30 seconds per mile with a months worth of weekly speed work.

Bayjb said...

Hmm even if it's a bad run, at least you got out there. I hate those days though, when you are doing it and it's not great. Ick.

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