Finding My Running Pace, Running Negative Splits And Getting Faster Each Mile
Today’s run was perfect in terms of pacing. I started off slowly and increased my speed gradually until I was running a 9:30 min mile.
My aim these days is to start slow and let the run come to me. Sometimes it happens sooner than others but mostly it’s just about being patient and keeping it very easy in the opening stages.
I employ the same technique now in all races. In a half marathon I’ll try to keep the pace at roughly 11min/mile for the first mile and gradually eat into that mile at a rate of about 5-7 seconds per mile. Then towards the end I will make a major push for the finish.
Looking back at all my failed runs from the last year, I can see that they all started with a sub 10 minute mile, which is too fast for my current ability level.
Entered the Liverpool Half Marathon today which takes place in mid-March. By then I should be very comfortable with the half marathon distance. From this point onwards I will continue to add a mile to the weekly long run and try my best to just keep going as long as possible.
The long run for me is the worst part of marathon training as I tend to struggle to deal mentally with the distances I expect of myself. That’s why I’m gonna concentrate on running say a minimum of 10 miles and surprising myself by continuing on after that distance.
If I can get in at least 2 18 milers by May 7th I will be confident in my ability to complete the Marathon. Until then I will focus more on base mileage and improving my speed with sprints at the end of each run.