thanks for the input.<br><br>
training paces are from Daniel's VDOT tables based on my most recent race (right now that is a 1:29:56 half, so my current M pace is 7:09, which is 3:07). i'll make them faster as my fitness check races (hopefully) get faster over the next 5 months. if i can get to 1:25 for the half i'll have an M pace of 6:46 (2:5<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> which will give me a few minutes slack on 3 hours.<br><br>
the only exception to that is my pace runs (which are kinda my poor excuse for speedwork), which are run at the goal pace for the <span style="text-decoration:underline;">next</span> race (which is either a 10k or a half) - basically i am trying to get used to running at a slightly faster pace.<br><br>
as i approach a 10k, which is usually a stretch goal, i do these once a week and progress thru 2x1 mile, 1x2m, 2x2m and then a 5k TT. i figure if i can hit that 5k on pace and still be able to kick hard for the last 1/2 lap in a solo time trial at the high school track then race day adrenalin/competition will get me thru the 10k on the big day (fingers crossed).<br><br>
i am thinking that i should probably add in some 100m strides after some of the easy runs too, as the only fast legwork i am doing is those pace runs.
training paces are from Daniel's VDOT tables based on my most recent race (right now that is a 1:29:56 half, so my current M pace is 7:09, which is 3:07). i'll make them faster as my fitness check races (hopefully) get faster over the next 5 months. if i can get to 1:25 for the half i'll have an M pace of 6:46 (2:5<img alt="cool.gif" src="http://files.kickrunners.com/smilies/cool.gif"> which will give me a few minutes slack on 3 hours.<br><br>
the only exception to that is my pace runs (which are kinda my poor excuse for speedwork), which are run at the goal pace for the <span style="text-decoration:underline;">next</span> race (which is either a 10k or a half) - basically i am trying to get used to running at a slightly faster pace.<br><br>
as i approach a 10k, which is usually a stretch goal, i do these once a week and progress thru 2x1 mile, 1x2m, 2x2m and then a 5k TT. i figure if i can hit that 5k on pace and still be able to kick hard for the last 1/2 lap in a solo time trial at the high school track then race day adrenalin/competition will get me thru the 10k on the big day (fingers crossed).<br><br>
i am thinking that i should probably add in some 100m strides after some of the easy runs too, as the only fast legwork i am doing is those pace runs.
