So today I ran 4 miles. Due to an outside event (daughter in gym childcare for the first time ever) I ran it faster than I would normally run -- a little shy of 40 minutes. That brought up a question:
When training for your first half-marathon, which is better? 4 miles at 9:00/mile, or 4 miles at 10:00/mile? When I don't feel like I can run fast, should I run for time (i.e. 45 minutes)?
Sounds like you're like me... don't know where to draw the line between pushing your self enough to improve and pushing yourself too hard.
Most people will say "listen to your body, it will tell you how far or long you can go"... But that advice doesn't work for me because I'm tone deaf to my body. So I need to use rules and guidelines to make sure I'm not pushing too hard to far to fast.
That being said, I personally prefer to go for time. Of course I like to run a round distance, but if I have to cut things short, then I usually try to make time be my guide. If I can say "I ran 45mins" then I feel like it matters less how far I ran and more that I did the time.
One time I was running intervals with Lisa and Michelle and when we were done I said "Hey we've only done about 39 minutes of work... I need more time!" They thought I was nuts... but for me, rounding it out with another 21 minutes of light jogging just seemed to make the workout more complete.
Just, please don't push yourself too hard. Remember, I've gotten two stress fractures from pushing too hard.
Brad should have been happy with his 39 minutes that day.
Here's my take: When training for a distance event you have to increase "time on your feet" gradually over the training period. That is why the long-slow-run is so important. It is equally important not to run every workout at the same pace. When you ran the 4 miles faster than usual, you were doing what is called a tempo run, which is the best way to improve your lactate threshold. (that is to say your bodies ability to use energy and oxygen wisely)
You should incorporate a tempo type workout into your weekly routine as time allows. Next to your long run, it may be the most important workout of the week. This is my opinion!!
I had no idea there was such a technique to follow when training! So, riddle me this: Given I had a long run on Sunday, 4miles today, and some obvious signs that my body is a'hurtin, I know I need to take tomorrow off. But what about Thursday? What should I run then given that Saturday will be about 6-7 miles again? Thanks for all your help! This is truly foreign to me. :-)
I would go ahead and run moderately on Thursday. Listen to your body, if you're really feeling wiped, cut the run to maybe 3 easy miles at your normal pace. Consider today's run more of a tempo run.
I haven't included tempo training in the beginner program because the focus is building an aerobic base and becoming consistent with running. Speed comes later after the aerobic base has been established. It's perfectly fine that you ran a faster pace today though. As for Saturday, the goal is long slow distance. That means 65-75% of your Max HR, easy running.
Make sense?
And there in lies the rub -- I have never heard of a tempo run. Ah, I am such a newbie! :-D
Okay, so my plan is Thursday 3 miles at about 10-11min per mile and then a long jog on Saturday.
Thanks for your help! It's much appreciated!!
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