Well, after Saturday’s 12 mile jaunt around the Back Bay, it’s apparent that fitness packed it’s bags and left during the last few weeks. No biggie. It’s not that I didn’t expect it to leave. Too bad there’s not a “fitness” vault where we can make a deposit when we have a little too much fitness (if that’s even possible), and then make a withdrawal later on. Oh well.
After discussing it with Coach Sumner, the plan to proceed is pretty simple – slow down and keep moving. Building fitness involves proper training. Proper training involves slowing down and not running every training run like its a race. For me that means training at these paces:
- 5K pace (short intervals, VO2Max workouts): 7:45 to 8:30
- 10K pace (longer intervals, tempo run): 8:30 to 9:20
- Easy pace (general aerobic runs): 9:20 to 9:55
- Marathon pace (pace runs): 9:55 to 10:44
- Long run pace (long runs): 10:44 to 12:00
(These come directly from the McMillan Running Calculator, with my last Half Marathon time plugged in.)
There is one issue – when I trail run (like I did Sunday – 4 miles in Deer Canyon/El Moro), I can’t easily hold to a pace range. I’m just too wimpish and don’t really relish the scrapes and bruises that come with rushing on a trail. Ooof!
For trail running, I’ll fall back on heart rate ranges – if I’m substituting for a long run, I’ll keep my heart rate below 75% of max, and if I’m substituting for an easy run, I’ll keep my heart rate around 75% to 80% of max.
For now though, it’s back to the basics. Slow and easy miles. And more miles. And more miles.