Pacing to BQ

So the days of Spring are long gone, and so are the days of being lazy, cooped up and on the couch by 7:30pm.  Summer is here, and a new strategy for fitness and speed has hatched.

Summer is always an interesting season for me running wise.  It’s usually too hot for distance training, but the abundant daylight offers so many more chances for the runs I like to do.  Runs during the evening!  Typically I hate running in the dark, as it is very unmotivating to me.  This time of year I can afford to come home from work, relax for a few hours, and then head out for a run.  It makes me happy to be able to do that.  I hate feeling rushed, and feeling like I need to get in my runs when I am not mentally or physically prepared for them.

Almost four weeks have passed since my last marathon, and I have been busy preparing for what’s next.  I took a week off first of all, and really let my muscles recharge.  I intentionally signed up for a local 10k in the beginning of June so that I would have to start doing some shorter, faster runs to prepare for it.  If you’re anything like me, distance training can become monotonous.  I get into ruts, and feel like I can’t improve my speed. It’s always a given that I race faster than I train, but this idea I had is twofold, and hatched almost three weeks ago.

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I was going to train for speed.  Focus on pace, and improving my focus.  My eighth run is today, and the seven runs at the beginning of this plan are leading me in the right direction.  I am trying to mix speed work, with endurance to try to achieve a BQ.  I have been shooting for 8 minute miles, and for me, it has been fun, but not easy.  You see, my normal training runs are on some hills, and I usually end up with an overall pace of somewhere in the 8:40 range.  For this plan I tried to choose the flattest route (it’s not flat) that I could to work on speed.  The first mile is always my slowest, no matter how hard I try.  But my results are becoming more what I need to see to possibly make my dream of a BQ come to fruition.

On 5/13 I paced 7:59 for a 5k.  On 5/15 I paced 7:59 at 3.25 miles.  I slipped a bit on 5/17 with am 8:12 for 3.25 miles, but I had worked all day on my feet and was tired.  On 5/18 I yearned for hills, so mixed those in and ended up at an 8:43 pace for 3.5 miles.  Then, super speedy day on 5/20 with 3.5 miles at 7:51 pace.  Two more runs of 4 and 3.5 miles right near 8:00, and I am pleased with how I am doing.  I will push myself hard on 6/6 during the 10k.  I want to see what’s possible, but with like 20+ turns on a challenging course, we’ll just have to wait and see what happens.

Until then, I will keep pushing the pace envelope.  After the race, my focus will be pushing the pace during training runs down to 7:45. I need a pace of 7:49 over the full course of a marathon to BQ, so training for it will be crucial .  The best I’ve done in a marathon thus far is 8:06 pace.  I’ve got work to do!

I will have six weeks after the 10k to be ready for my marathon.  Like I said, I have my work cut out for me, but without a challenge I become complacent, and I do not want that!  I’ve got to see what I am capable of.  Wish me luck!

What are your favorite training go-to’s for increasing speed?  Pleas share!  Happy training yawl!

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12 thoughts on “Pacing to BQ

  1. I use hill repeats to increase my leg strength and aerobic fitness, which, in turn, increases my speed. I also focus 80-90% of my training at a pace that is significantly slower than my target race pace. More mileage at a slow distance = speed when you need it. 8:06 pace for a marathon is no joke! You’ll definitely get there 🙂

  2. Good luck. My goal this summer is to swap distance for speed too. Adding more hills, fartleks and weight training to hopefully come back this fall with an extra pep in my step.

  3. Sounds like you are getting closer! I, too, have a dream to qualify for Boston one day. I know I’ll get there, just have to keep from getting injured! My favorite speed workouts are fartleks and 1/4 mile repeats. I usually do my fartleks with my dog on a trail off leash. I just keep up with her pace, sometimes slow and sometimes really fast. It keeps it fun and is always a great workout, for both of us! Good luck!

  4. I looked up 8:00 minute per mile pace in kms. Gosh, that is speedy! My Pauly just did a half in 1:44:28 which I think is similar to what your trying to do but over the whole 42.2kms (I just read him your blog and he said no way could he do that pace over a full). All the best, you are so dedicated it just has to happen!!!

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