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Struggling with pace run

  • 07-08-2010 12:22pm
    #1
    MaroonTam
    Registered Users, Registered Users 2 Posts: 258 ✭✭


    Hi all,

    Sorry for so much information, but I am looking for some advice on my pace run. I really start to struggle after 25- 30 minutes. I am not sure if I am going out too fast or my target pace is too quick.

    My aim when I am on my pace run is to hit 7 min miles with a target heart rate around 165 (which is 88% of my max of 188). Today I was able to hold that level for 30 minutes, and then I thought I was going to throw up and had to walk to get my breath back. Walked for about two minutes then started up again and was able to finish the 6ish miles I set out to do.
    One thing I know I am not doing right: I did not do a warm up before this run. Is that significant enough to explain the issues I am having?
    I used to do my pace run on a Thursday night, but this was not working either. So to mix it up I now do a longer mid-week run on a Thursday and my pace run on a Saturday.

    Some details from this week’s training to give some context. Normal weekly mileage approx. 45. Training for 3:15:00 at DCM 2010

    Sunday Long run (step back week) 13.67 miles @ 8:26 http://connect.garmin.com/activity/42828615
    (previous long run before step back 19.36 miles @ 8:37 http://connect.garmin.com/activity/41717858)
    Monday: Recovery Run 6.44 miles @ 8:39 mile http://connect.garmin.com/activity/42828621
    Tuesday: Intervals 8 x 800m with 90 sec rest (warm up / cool down not shown) http://connect.garmin.com/activity/43025598
    Wednesday Rest
    Thursday mid week long run 11.75 miles @ 8:05 http://connect.garmin.com/activity/43274601
    Friday rest
    Saturday Pace 5.73 miles @ 7:17 (includes 2 mins walk) http://connect.garmin.com/activity/43462681
    The plan for tomorrow is a 2 hour 50 long run.

    This season race results
    Lecheile 5km 20:01
    Donore Summer 5km 20:02
    Dunboyne BHAA 5 mile 33:47
    Adidas 4.9 mile 32:25 (adjusted to 5 mile – 33 mins)

    Any advice you could give would be greatly appreciated.

    Thanks
    Alan


Comments

  • #2
    ger664
    Registered Users, Registered Users 2 Posts: 2,402 ✭✭✭ger664


    Alan

    Change the Thursday Run to a Recovery Run and do the Race Pace as a tempo run on Friday.

    This will leave a rest day between Tempo Run and the Long Run.

    Do your Recovery runs @ slightly under 50% HRM or a little over 9/Min miles

    Looking @ your 5K time try running your tempos runs at about 7:08-7:10 for a couple of weeks and then Find a 10K and aim for sub 42 Mins.

    Regards Ger


  • #3
    tunguska
    Registered Users, Registered Users 2 Posts: 3,545 ✭✭✭tunguska


    How long have you been doing this tempo run for, how many weeks/months? It takes time to become accustomed to tempo work like that so dont lose heart. The first time I tried doing a tempo run I could barely make 5miles aswell, but week by week I stuck at it and gradually I was able to increase the length of time I was able to hold tempo pace. But You do have to be tough on yourself and you have to be brutally honest in your efforts.
    Stick at it and you'll get there.


  • #4
    BeepBeep67
    Registered Users, Registered Users 2 Posts: 8,087 ✭✭✭BeepBeep67


    tunguska wrote: »
    How long have you been doing this tempo run for, how many weeks/months? It takes time to become accustomed to tempo work like that so dont lose heart. The first time I tried doing a tempo run I could barely make 5miles aswell, but week by week I stuck at it and gradually I was able to increase the length of time I was able to hold tempo pace. But You do have to be tough on yourself and you have to be brutally honest in your efforts.
    Stick at it and you'll get there.

    +1 when I was doing tempos at the beginning of the year 2 x 3k nearly killed me - within 10 weeks I was running a 12k tempo faster than those early ones.
    Also make sure you are training in cycles/phases, if your target is Dublin you are hitting the 20+ mile runs pretty early, every session should be part of an overall goal, but not the goal itself.


  • #5
    MaroonTam
    Registered Users, Registered Users 2 Posts: 258 ✭✭MaroonTam


    Thanks Guys.

    Had a pace run in the programme for a few months now, but to be honest its the first run that gets swapped out for something else when I need some flexibility in the plan.
    I think I need to wind it back for a few weeks and build up the length at a slower pace... Certainly hitting 6:51 for my first mile this morning did not help.

    Re: the long runs. I am following a plan from our club coach. It is not specific to me, but is a time based plan for the group attempting the marathon (so each run has a set time, not distance/ pace). Plan involves a maximum time of 3:05 LSR which we will do 3 times. There will be step backs / cycles between now and October.


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