I coach myself each training cycle.
I am my easiest client because I don’t really have a set in stone training plan.
I found early on in running that having a laid out plan before me does not motivate me – in fact it does quite the opposite. I stress the night before about the workout. I wake up and wonder how I will fit it it. I feel bad and get down on myself if I don’t do it or it doesn’t go as planned.
Each week I know what I need to do. The only set in stone run is my long run and even then it is only the distance that is set in stone, not what type of long run I will be doing.
I know I need to do a weekly tempo. In order to get faster at the marathon – you have to run faster at least once a week if not more.
Yes long slow distance works, but it doesn’t mean that every single run you go on should be slow. The mistake I see runners make most often is going too fast on their slow runs and too slow on their fast runs. They then wonder why they show up to the marathon and don’t pr.
They over cross train. They over lift. They do do do and sometimes running is in what you don’t do. It’s about holding back when you need to and putting all your effort into the runs that you are supposed to.
On slow days I go slow – so slow that sometimes it feels painful.
In the winter I normally run on the treadmill once I get Chloe on the bus and before Colton wakes up. Today I wanted to go back to sleep, I did not want to run. My lack of motivation worked out because baby C woke up very early because he is sick. I put a pillow and a blanket on the floor of the playroom and we snuggled while Miles played around us.
2 hours later baby c was ready for bed and I was ready for a run.
1 miles in to the run I felt good so I decided it was tempo day. 3 mile warm up followed by 3.1 miles at a 6:31 pace, which had it been a 5K race would have been a 20:14[my fastest treadmill tempo to date]. I needed to cool down but Miles was loosing his patience right around the time I heard baby c crying – my cool down would have to wait.
When baby C went down for his second nap I did the remaining 4 miles I had wanted to run at a very slow recovery pace.
If I had a million dollars and could pay someone to watch my kids for me – I would run 10+ miles a day. I feel better on days I really push myself – on days I literally DREAM BIG & RUN LONG.
Those 3.1 miles were painful – I wanted to quit. I didn’t. Actually I don’t ever really quit when it comes to running. It’s a bad habit to get in to. I thought about running sub 6:30 for the tempo but didn’t think I could manage 3 miles at that pace. So I picked a goal that was hard but realistic and went for it.
Do you give up? Pick goals that are too hard? Or are you realistic with yourself? Dreaming big but knowing your limits?
Are tempo runs a part of your marathon training? If not – why not?