The red line
It makes me very happy to look over my training recently and see so many runs at or around 7min/mi. It’s all about the red line…
The red line, for the uninitiated, is the point where you physically and, more importantly, mentally can’t take anymore. It is when the combination of lactic acid and common sense tell you that you can’t sustain this pace. Consequently, it’s the backbone of my current marathon training plan. Actually to refine it a bit, I guess you could say that I am toying with the idea of speed not being a limiting factor in my marathon training.
To be fair, I can run fairly fast for long periods of time. I ran 7:37 for most of the Long Beach Marathon. I am very proud of my PR in that race (3:29:31). But still, if my hamstrings had not failed me at the end I probably could have come in a little faster and not brought my race average down to 8:00.
So I am trying this new method of training…
1st-base building=lots of mileage at slower than marathon pace. Admittedly, I am skipping this phase in a manner of speaking. I mean, I still run the occasional LSD (long slow distance) but I feel like the 1500+ miles I have logged already have me at a pretty strong base (famous last words).
2nd-speed phase=traditionally this would mean track work. Doing repeats of a set distance (200m, 400m, 800m, Mile) but I loathe the track so much so I make it fast 3mi or 5mi runs. Either an all out effort for 3 miles or a fast music playlist fartlek run of 5 miles. So far this has worked for me on the speed front and avoided the boredom of a pure track workout. I know it’s a necessary evil so at some point I will try it but for now: if it ain’t broke, don’t fix it.
3rd-strength/stamina phase=long run time and hill repeats. Well, I am a lazy runner so hill repeats are probably out unless I get a wild hair up my ass (probably 20min stair sessions at the NoHo subway station). I love long runs anyway so it’s gonna be long runs. The new goal though should be long runs at my marathon pace which should theoretically be easier since I spent the time getting more accustomed to running fast. If all goes according to plan, the speed will be there and I simply need to work on my stamina/strength ie…not having my hamstrings (or any other muscle group) give out on me.
After all these things I should be peaking and will be all set to run a BQ (Boston Qualifying time if you haven’t been paying attention). I want to go out on a limb: I would like to run a 7min pace for my next marathon. This would not only mean a BQ but a a PR of 26mins. I know, it’s a little ambitious but it follows my M.O. of “anything worth doing is worth overdoing.” Of course I will be happy with successfully completing yet another race, no matter what the time, but the 7min pace is what I am shooting for.
It’s what several more “red line” runs will be all about. When the mind is telling me to slow down or worse, to stop, that is what I will go to: the vision of seeing 3:03:27 on the time clock over my head as I cross the finish line. I can’t wait.
As always, thanks for reading…and for commenting (hint hint)