Mid week, Pacing for your race

Mid week, Pacing for your race

To get your mid-week workouts for this week

With the Seattle marathon and half coming this weekend I'm getting a lot of questions about proper pacing. First you should have a pace to run in mind. If you're not sure what that would be then I would look at the training table page on the web site. The bottom table has projections based on your two mile time trials (see there are reasons for us running these) what you should be able to run at different distances time wise. They're pretty accurate, rarely does someone run slower than it projects.

Now that you have your goal time, tonight or tomorrow night your workout is to run mile repeats at that pace. This workout should be very easy, so easy that it's hard, hard from the stand point that it's hard to run the pace because it seems do slow. That is a good sign, means you're ready to race. If it's hard because it seems to fast then it probably is and you better re-evaluate your goals.

Now that you're set with a goal time I think the best way to go about running your race is to start out on your goal pace or a little slower. It's a long race so you can make some time up as you go if needed. Think of the first few miles as a warm up for the race. I like to think of the first few miles of the longer races as a Saturday morning long run with a few hard miles at the end. So a half would be 8 miles with the last few being the race and the for the marathon 15 miles with the next 11 being the race. the first few miles should be easy so enjoy them. They will get progressively harder as you go. If you're a little faster at mile one then you want it's early enough to slow it down and get on pace. If this happens don't be fooled into thinking that the first mile was so easy so you should be able to run the rest of the race at that pace, it could happen but not likely, like I said it's a long race it can come back and get you later if you're not careful. Don't get to thinking it would be good to build a little cushion for later, bad idea. If you run the first few miles in control you'll have a ton of people to pass who aren't following this advice, don't be one of them.

As we get closer to the race and I have a handle on the weather I'll give you advice on what to wear on race day.

To get your mid- workouts for this week just plug in your e-mail that you used for the roster and your workout for Tuesday or Wednesday night should come up. If not, check the e-mail you used or let me know and I'll see if I did something bad.

For a complete list of the planned workouts click here.

Workout Terms:

	Strides
	Tempo Run
	Hills
	Pace Run (Time Trial)
	Speed Workout Tables

Updated 11/20

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