[Better than yesterday]

<p>Background:</p>
<p> </p>
<p>I have been using the suggested pace ranges from the McMillan site for several years now, except for when I am following a specific program from another site, such as when I followed the Runner's World Half-Marathon program this past summer and early fall.</p>
<p> </p>
<p>That program is completed right now, and I am just running two quality workouts per week for these last two weeks prior to my 15k race on Sunday the 7th. I will probably only run one quality workout next week, and then settle in for the last few days before the 15k.</p>
<p> </p>
<p>Yesterday I ran a Hill workout, and am counting that as my first quality workout of this week.   That basically leaves me with one quality workout later this week, and one early next week.</p>
<p> </p>
<p>The McMillan Chart lists Steady State as a Stamina workout, along with Tempo Runs and Tempo Intervals. </p>
<p> </p>
<p>I anticipate running about 7:10 - 7:15 pace for the 15k race.</p>
<p> </p>
<p>A tempo run for me would usually be in the suggested range (7:00 to 7:15 mi pace) for no more than 4 miles.  Steady-State range is listed as ~ 7:15 - 7:30, just a bit slower than my hoped-for 15k race pace.</p>
<p> </p>
<p>Question - Can anyone suggest an upper limit to the number of miles I should run at Steady-State pace, about 10 days prior to a 15k "A" Race?    I'm thinking about running an 8 to 10 miler on Thursday with the heart of the workout at 7:20+/- 5 seconds.</p>
<p> </p>
<p>Brian</p>
<p> </p>
<p> </p>

 

[Spareribs]

<p>The thinking behind steady state is that you are on that knife edge of aerobic work, so in theory at least there should be no upper limit to the number of miles you do.  But that is in theory.  My gut feeling and what has worked for me is a quality mile per day out from the race, so ten days out would suggest ten miles of steady state work.  I would do a 13 mile run, with a 2 mile warm up, then 10 miles at pace, and cool down for a mile.</p>
<p> </p>
<p>Brian, this doesn't have to be too exact either.  If it's a warm day, or at 8 miles in you are feeling fatigued, just back it off and close down.  The trick is to have a good quality workout at the maximum aerobic level, so that the next two days leave you feeling fresh.   Spareribs</p>

 

[mcsolar99]

<p>i'd average your total miles for the last four weeks, and then divide that weekly average by 4 to figure out the distance.  do a two mile warmup, 1 or 1/2 mi cooldown, and you're done. </p>
<p> </p>
<p>so if you've been doing 40mi /week, do the workout ribs suggests... if less, cut down on the quality segment. </p>

 

[Better than yesterday]

<p>You two guys know me pretty well, don't you?</p>
<p> </p>
<p>Averaging 28 mpw right now since mileage dropped in September. </p>
<p> </p>
<p>I will shoot for 2 miles of warm up, 7 miles at SS,  and 1 mile cool down. </p>
<p> </p>
<p>Easy day tomorrow then I'll take a stab at this on Thursday.</p>
<p> </p>
<p>b</p>
<p> </p>
<p> </p>

 

[Labduck]

<p>I have to smile.  After I read your first post, I was thinking you should do about a 7 mile steady-state, then you did the math and came up with...7! </p>
<p>I usually do three steady-state runs a month, and I'm averaging 30 mpw.  I do 7 miles also.  Except I skip the warm-up since I run mine with a group.  But I run them in the evening, and I'm plenty warmed up by the time I fast walk from the train to the meet-up spot.</p>

 

[Econo]

<p>You guys are all adorable.  What a nice thread!  Good stuff here.</p>

 

[Better than yesterday]

<p><br><br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Better than yesterday</strong> <a href="/forum/thread/70835/question-about-steady-state-pace-running#post_1957351"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a><br><br><p>You two guys know me pretty well, don't you?</p>
<p> </p>
<p>Averaging 28 mpw right now since mileage dropped in September. </p>
<p> </p>
<p>I will shoot for 2 miles of warm up, 7 miles at SS,  and 1 mile cool down. </p>
<p> </p>
<p>Easy day tomorrow then I'll take a stab at this on Thursday.</p>
<p> </p>
<p>b</p>
<p> </p>
<p> </p>
</div>
</div>
<p><br>
Double posting - can I get a white stone waiver?</p>
<p> </p>
<p>I tried to do 7 miles, but managed 6, then knew that the 7th would have been overkill.  Pace was starting to fall, wind was becoming quite gusty.</p>
<p> </p>
<p>Adorable me.<br>
 </p>

 

[Labduck]

<p>Wind sucks.  I think it messes with you more than hills.  That's a very good effort Bty.  No comment on the adorable part....</p>

 

[evanflein]

<p>Wind sucks indeed. Mainly because it messes up effort and perceived pace. You feel like you're working so hard and not getting anywhere, although usually you're working your a$$ off and hitting pace or going too fast (I do, at least). A hard run in the wind takes a LOT out of you. Adorable Brian, I think you did this just right.</p>
<p> </p>
<p>Would a "Steady State" run be like a "Cruise Interval" in another trainer's vernacular?</p>

 

[Econo]

<p>I always think of Meg when it's windy.  She Who Hates The Wind.  :]</p>

 

[Better than yesterday]

<br><br><div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>evanflein</strong> <a href="/forum/thread/70835/question-about-steady-state-pace-running#post_1958400"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>Wind sucks indeed.</p>
<p> </p>
<p>Would a "Steady State" run be like a "Cruise Interval" in another trainer's vernacular?</p>
</div>
</div>
<p><br>
1) Amen</p>
<p> </p>
<p>2) Slightly slower.  Steady State is approximately equal to Half-Marathon Pace.  Cruise Intervals are around 10k pace.  At least as defined by McMillan's charts. </p>