am) 8 miles recovery jogging with Jeff. We averaged 7:12 pace. These runs have tremendous value for athletes. Hudson equates a run like this to a massage where you're increasing blood flow and loosening up the muscles. We don't hear of the top runners doing runs like this (it's boring), yet they do spend a majority of their running volume at an easy pace. 7:10 pace is ~1:40 slower than my goal marathon pace- so for a 2:10 marathoner this would be equal to their 6:40 pace.. that's about right. Nearly all of the runs that I have done with Alan have been in that range. In order to run high mileage there has to be a lot miles run at an easy effort. Canova breaks his training definitions in to basically 4 "zones" and all are based off of a percentage of goal marathon pace.
Regeneration- runs performed at paces +20% slower than marathon pace.
Slow runs- runs performed at ~10% slower than goal race pace. A majority of running is done here. Note that this pace for me falls in the 6:00-6:10 pace range. Showing that my goal for the marathon is high and my fitness is still developing. In this, I feel that 6:20-6:30 pace is beneficial for me.
Marathon pace- Or slightly lower than true AeT. This range is ~97%-103% of goal pace. So for me this is ~5:40-5:20 pace. In the last 10 weeks I will focusing entirely on these paces.
Anaerobic speed- Or LT pace. This is the training I am focused on now. I am trying to develop my lactate threshold so that my AeT pace is faster. You can only hold a certain percentage of LT pace for a marathon. So the faster your LT pace is- the faster your AeT pace is. This period's focus needs to be placed farther than 8 weeks out from your marathon. Trying to develop your LT with high intensity in the few weeks before a marathon may not work.
pm) 13 miles in 1:27- avg HR 135. Legs felt sluggish but good.