It was nice pretending this was a vacation blog for awhile, but it’s time to get back to some running stuff mmkay? I’m taking some time off for the next two months before marathon training starts, so the most I’m running are three milers. Nothing really to report there. But a bunch of you asked what I did differently to PR my last three races since I’ve been so good about not PRing crap for three years. So I thought I’d share my deep, dark secrets.
Oh, and when I say a bunch of you asked, I mean one.
I didn’t follow a plan, I just changed a few things that I thought could use improvement. I all but gave up on PRs, so I didn’t really expect these things to work. In any case, here they are:
1. I ran outside more and on the treadmill less.
I know a lot of you hate the treadmill but I love it. I like AC and I like nearby toilets to poop in and I like TVs in front of my face. So as much as I hate running outside, I swapped one (sometimes two) treadmill runs a week for an outside run. Not for speed. Just for more outside running.
2. I added one tempo run a week – on the treadmill.
My speed runs were sporadic at best so I made sure I did one a week. I ran all my tempos on the treadmill so I could keep my pace consistent. I ran one warm-up mile (always a 10:00 pace) and three miles at a faster pace (usually a 8:50). I picked a faster pace that was challenging but not so hard that I needed to walk. Some weeks it was easy and others I could barely make it though.
3. I was uncomfortable during all three races.
None of the races were easy, even at the beginning. I feel like, in order for me to PR a race, I’m going to hate the during part. I know it’s not like that for everyone. Some people feel omg amazing the entire time. Some people can’t believe they magically got so fast when they were just running the race “for fun.” That’s not me. I’m putting in a lot of effort the entire time and it sucks until I cross the finish line and see my finish time. And then it’s amazing.
I did the first two things for two months and it worked somehow. Not really crazy or complicated, which I like, so I’ll make sure to add it to my training plan for Chicago.