Pace

Runners World has a great pace calculator that uses a simple formula:
http://runnersworld.com/cda/trainingcalculator
I was surprised to find out that with my current pace (05/01/10), which - if extrapolated 1:1 - should allow be a marathon time under 4 hours, is really not going to hold up all that well over 26.2 miles. It may be discouraging for some, but for me this this is a prevention tool for over-training. At this point, when I have suffered through a week of terrible runs, it's like a sign saying - don't worry about the time. Remember - just finishing will be HUGE.

Here's what I got. I haven't ran any races yet, however, for example sake, let's say that I can run 6 miles at 9m/mi (54 minutes):
     Marathon time = 4:17
     Long run = 10:54 - 12:15 m/mi - this is WAY slower than what I run now.
     Tempo run = 9:07 m/mi


Now when I input my target marathon time of 4 hours I get suggested training paces:
     Tempo run = 8:34
     Long run = 10:15 - 11:33

I am not completely comprehending the concept of a slow long run at this point. I understand that a shorter run can be faster than a long run. However, if I am training for a marathon, shouldn't I train to run the "long run" - ie - main prep for marathon - at my target marathon pace??

PS - how freaking cool is that PaceTat???
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An AMAZING article by competitiverunner.com almost resolves my dilemma... almost. Well, at least it convinces me (and that's a feat!) that I should in fact be running my long runs slower "to avoid overtraining" while "still reaping all of the benefits of a long run"; the article makes sure to point out that "race pace runs are important". "The trick for any athlete is to find the balance between long easy runs and faster marathon paced runs."
And.. Pete Pfitzinger has the answer!

Long runs at marathon race pace prepare you most directly for the demands of the marathon. The principle of specificity of training states that the most effective way to prepare for an event is to simulate that event as closely as possible in training. The closest way to simulate a marathon, of course, is to run 26.2 miles at marathon pace. Unfortunately, long runs at marathon pace are very hard on the body. If you run too far at marathon pace, the required recovery time will negate the benefits of the effort. Similarly, if you do long runs at marathon pace too often, you will greatly increase your likelihood of self-destructing through injury or overtraining.

Links
http://www.runnersworld.com/article/0,7120,s6-238-520--13101-0,00.html# 
http://www.runnersworld.com/article/0,7120,s6-238-244-255-11932-0,00.html#
http://pfitzinger.com/labreport.shtml
http://runningtimes.com/Article.aspx?ArticleID=4432&PageNum=5 
http://www.runnersworld.com/article/0,7120,s6-238-244--6946-3-3X5X7-4,00.html#
http://www.mcmillanrunning.com/training2.htm 
http://www.runningmania.com/resources/programs/index.php
http://homepage.mac.com/psminkey/running/page6/page6.html

04/27: 5mi - MB Wk14

PLAN: 5mi
RAN: 5.6mi @ 8:23-9:22*-9:24-9:13-8:46-9:00=9:18m/mi
LOC: Greene Valley
EL: 7+

Brrrrr! The temperature plummeted in the evening and I was not ready... then I got lost, but then I decided to kick it's butt. Overall, looking at my pace, I am definitely running much faster than I perceive. Now a snail pace is 9:30, which is great. But the reason I die at the 2nd mile (for the 2nd or 3rd time in a row now) is possibly because of the 8:20 first mile, so I really should take it easier on the warm-ups.

04/22: 5mi - MB Wk13

PLAN: 5mi
RAN: 5mi @ 9.5-9-9-9-9.4
LOC: LTF after work
EL: 6+

This week has been tough mileage-wise, and I've been feeling sore and weak on the runs. So I decided to take it semi-easy - a constant but my ultimate target pace of 9m/mi to build up some muscle memory.
It got a little tough at the very end and I went down to 6.4 on the last mile, but overall felt really good.

Also I've found the ONE Coconut water at Jewel and decided to try it out today - the stuff tastes SO gross... I was afraid it was going to make me gag at the end of the run and stopped drinking it. But I think it kept me hydrated VERY well.

Finished up with some VE climbing - my legs didn't kill me nearly as much today as the last time I tried this combination!

04/20: 5mi - MB Wk13

PLAN: 5mi
RAN: 5mi @ 8:30-8:50-9:40-9:00-8:30=9m/mi
LOC: Greene Valley
EL: 6-7+

Did something new today - Greene Valley was great! I am kind of proud of my creativity in mapping this "Figure-Eight" course to make the most (5mi) out of the forest preserve loops. This trail is interesting as the sections are shorter, twistier, and much hillier than Herrick.

Seemed like there were lots of uphills in the beginning and either because of that, or just unprovoked muscle cramping, I took the third mile REALLY easy (9:40) - BUT - it's still 9:40! That's a damn good pace for an "easy" mile! The end seemed all downhill, or maybe it was unprovoked muscle de-cramping, but the running got really good - 8:30. I am so happy!

04/18: 8mi - MB Wk12

PLAN: 8mi
RAN: 8mi @ 11-9:15-9:25-9:40-?-?-9:00-9:10
LOC: Herrick Lake
EL: 7+

Good run. EL is up and I am not tempted to call this run "fun" like before, but that just means I was working my ass off. As I thought what my "EL" values mean, I understood that it is not only how hard I work but how long I can *sustain* that level of exertion. Therefore, training will 1) allow me to run faster at a lower intensity level 2) allow me to sustain a higher intensity level for a longer duration of time.
On longer runs my EL will be lower, but that doesn't necessarily make the run easier, while pushing the pace on shorter runs will help me train anaerobically.

I tracked the run via GPS (in my nifty travel wallet) but it was really off on miles 5-6, where I also made a water stop, so I don't have times for those miles, but I am very happy with my pace.

04/17: 4mi - MB Wk12

PLAN: 4mi
RAN: 4mi @ 9:10-9:20-9:20-8:45m/mi
LOC: Blackwell Forest Preserve
EL: 7-

The run felt good in general (very surprisingly) even though I had enough troubles along the way to hate it.  It felt like I was running uphill into the wind the whole time, I started getting really fatigued after about 2 miles, and to top everything off I had 'other' issues for the last two miles making the experience thoroughly unpleasant.

(Note: I "reset trip" after the first mile, which is why it is not shown in screen shot)

I think what made the run "good" after all that is that - despite - all of it, I ran a  really good pace, although I did not feel like I pushed the pace all that much. My goal was to run between 9:00 and 9:30.

I tried something new today - those body wallets for traveling - it fit the GPS perfectly, and the rubber band prevented it from bouncing - WIN.

04/15: 4mi - MB Wk12

PLAN: 4mi
RAN: 4mi @ 9.5-8.75-9.0-8.75
LOC: Hidden Lake
EL: 8+

So I decided that I need to push the pace and I sure felt it. It was no longer the fun "I can do this forever" but back to the heavy breathing and making some serious effort.
I let myself warm up on the first mile - at ~9.5 (it's hard to time the back look b/c it's over a mile), pushed it on mile 2 at 8.75m/mi timed, slowed down just a little on mile 3 at ~9.0m/mi, and ran an exact 8.75 on the last mile again. I told myself to run a pace that I felt is a 9m/mi and not sprint at the end just to get the time, and I think I accomplished my goal. Feels good :)
But hurts a little. In a good way.

04/11: 8mi* - MB Wk11

PLAN: 8mi
RAN: 8mi @ 10m/mi
LOC: Herrick Lake
EL: 5+

What a run! I do have a cold, so I popped a Benadryl and an Advil just in case (I am totally against pills but I really needed to make these miles today).

I ran the course below backwards to make it more fun, starting at the DuPage FP Office building, and making a full circle around Herrick Lake; with one short water-stretch stop at 5mi:

It was cool for the run, windy at times but not bad. The run felt great! I was disappointed to find out my slow pace, and considering I would give the first 2/3rds of the course an EL of 4 I really need to start pushing the pace more on and stop saving myself for the last mile. Here is the detail as recorded via my ad-hoc GPS method and interpreted by TrailRunner:

Tracking my pace reveals the following:
10.0-10.5-10.5-11.0-10.0-break-10.5-9.5-9.5
I clearly remember what 9.5 pace felt like at the end of an 8-mile run and it did not feel like 9.5 :) But I have to remember to push myself - that's the only way to get faster. Eventually :)

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I tested out what it's like to run with a CamelBak today - something I'll definitely need for 8mi+ runs.
WIN. It worked really well! No chafing; the chest strap successfully prevented it from bouncing - (much better than a hip fanny pack!) I had it 1/2 full causing the water to slush but that did not cause any discomfort. In the future the only thing I would change is fill it up all the way; I used up all the water through my run while the extra weight will just be extra training. The little pocket is perfect for GPS storage, which means I will be tracking all my long runs!

04/08: 4mi - MB Wk11

PLAN: 4mi
RAN: 4mi @ 9.5-9.4-9.2-9.1-10-9.2-9.1*-9.0-10-9.5-9.4-6.2m/mi*** :)
LOC: LTF @ night
EL: 4+

I contemplated but finally decided against running outside in 40F and 15mph winds. (My throat has been acting up.)
So I bummed around until last minute, and had dinner just before going to LTF (not smart).
The run was GREAT. Yet again I had that "I could do this *almost* all day" feeling even though I had to consciously  keep my dinner down on a couple of occasions. Therefore I decided to make it more fun and work a little on speed.
I believe I am recollecting my sequence correctly:
6.3-6.4-6.5-6.6-6.0-6.5-6.6*-6.7-6.0-6.3-6.4-6.5mph




I changed the speed after every song which is roughly every 1/4-1/2 mile, which worked out great. The * next to 6.6 is due to the fact that I felt like I was feeling my heart going in hyper mode (if only I knew what that was actually called?), so I walked for a few seconds to make sure I don't pass out. Because I had to smash the "stop" button it killed my workout mileage which I didn't look at for a while, so I am estimating that I ran 0.5-0.75mi more.

The greatest feeling was to drop to 10m/mi and feel completely relaxed at that pace to the point of being able to recover very quickly.
I think I'm getting better, slowly but surely  :)))


Climbing after the run was disastrous. I could barely do a 5.8.

04/07: 5mi - MB Wk11

PLAN: 6mi
RAN: 5mi @ 9.5-9.5-10-9.5 m/mi
LOC: LTF @ lunch
EL: 5+

Despite it being on a treadmill it was a GREAT run! I chose to do only 5 miles because...

1. Due to running 4 miles on Mon my week total would be 28mi which is a 12% increase from last week, which I didn't even complete. I simply did not want to overwork my body.
2. Yesterday's run was bad, I didn't want this week to get worse.
3. I took a 2-hour lunch as is..

Even at my 'faster' pace my breathing was amazing the whole way; no cramps and nothing hurt; but I really started pushing it the last mile - it's the whole body fatigue that gets me most of the time, and that's resolved only by mental and physical training.

Schedule Modification
Wk11 is supposed to be recovery week (4-6-4-4-4=22); Wk10 was (4-5-4-4-8=25) while I only ran 13. Following the guidelines the best way to resolve this is to flip: assume Wk10 as recovery week; do Wk10 mileage during Wk11; and continuing on to Wk12 as normal. Which is exactly what I've done so far: 4-5... the only difference is the 8-miler which I should be ready for by the end of this week. Wk12 will be great as another break week with another 8-miler. Will modify on my Google Schedule.