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My Race Pace Stinks
I've been lurking here and there for a few months, and really would appreciate some insight on race pace improvement. I went from being decent (under 10m/mi) to struggling to be at 12m/mi, courtesy of an unexpected and very difficult pregnancy that included a fair amount of bedrest and weight gain. I have since lost all the weight and then some, so I'm ready to really pound the pavement again.
That being said, my questions are as follows:
- Any schedule/program recommendations for pace improvement?
- Is the way to go Galloway with consistent run/walks
- Any thoughts on FIRST?
The goal is to be running at a pace under 10m/mi. It's not BQ-worthy, but I'm not aiming for that. I'm looking to do a HM in several months and I am doing the Danskin Tri here in FL in May for my 1st Mother's Day. I would like to do what I can to improve my run portion since that is my weakest.
Insights appreciated. TIA.
Re: My Race Pace Stinks
Same here. I'll be using it for my next marathon.
kat.in.the.hat uses FIRST training and is a big fan of it, and very knowledgeable. Hopefully she'll reply.
#PerfectStrangers
2012 Races:
1/28 - Planet Adventure night trail 1/4-marathon - 1:25:47
3/24 - Sam Costa half marathon - 2:02:47
4/14 - Hoosier 10 miler - 1:25:21 (8:32) PR!
7/8 - XTERRA Freedom Fest Hawaii 10K
9/1 - Indianapolis Women's Half Marathon
10/20 - Indianapolis Marathon Relay
11/4 - Monumental Marathon (full marathon #2)
11/22 - Drumstick Dash 4.5mi
I'm normally a lurker but I know Kris and Kat so I will chime in.
FIRST worked wonders in my situation. In 9 weeks I shaved off 22 minutes off my half marathon pace. I followed the training schedule with Kat. We were training buddies and I can't thank her enough (along with my pace buddy Kristie) and helping me achieve my goal of a sub 2:30. I am now a huge supporter of this book / training plan.
I followed the plan to a T. I did all my interval trainings. I used Mcmillanrunning Calculator to help find my paces and did all the interval, tempo and long runs. I swam laps on my cross training days. I'm sure Kat will have more input but seriously it worked and some days I can't believe it. I went from running 13 minute miles (on long runs) to 11 minute miles in just 9 weeks.
love FIRST, love, love, love it.
It works really well for triathletes especially since you're only running three days a week and the plan's success is in part based on intense cross training.
It's fairly hardcore that I don't know it makes for the best beginner program (just saying that since I don't know how much running you've been doing since your baby was born, congrats bTW!).
If you want a sampling of the program, Runner's World has a free 10 week half training program here
j+k+m+e | running with needles