putting me through my paces

Throughout my running career (running for fitness, running for cross training, running for training for marathons and triathlons) I have had, at best, two running speeds – normal pace and fast. Although the training plans for my marathons/triathlons indicated different running paces, I generally ignored them or half- heartedly attempted to adhere to them within a run always ending up at either my normal pace or doing sprints.

Last year, I was sidelined most of the season due to a foot injury. As a result of the injury, I have become very conscientious about running: not doing too much interval training, utilizing recovery running, and listening to my foot and taking a day off when necessary. This caution has extended itself into actually following the assigned paces in my training plan.

The training plan for my HIM has several types of runs including foundation runs, tempo runs, long runs, tempo runs with fartleks, and tempo runs with striders. In an attempt to find appropriate minute per mile paces for these runs, I hit the Internet. One site (McMillan Running) lists paces for recovery jogs, long runs, recovery runs, steady state runs, tempo runs, tempo intervals, speed workouts, and sprint workouts. Much to my dismay, only two of the terms, tempo run and long run, overlap. In search of the elusive foundation run pace, I visit the Runner’s World website and find minute per mile paces for easy runs, tempo runs, VO2 max runs, speed workouts, long runs, and suggested 800 speeds. Once again there is no foundation run.

Although, I had no pace for the foundation run determined yet, I did have ranges for my long run earlier in the week. Committed to follow the correct pacing, I set the treadmill for the correct mph for my 10 mile long run and ran really, really slow for a really, really long time. As my time on my treadmill lengthened, I began to wonder what other things I would be able to do while doing treadmill long runs. Could I fold laundry? Can I catch up on blogs? Can I write my blog? Could I read magazines? Correct homework? I was having a hard time at keeping my mind on my run as I was not mentally taxed by my pace or intervals. I wasn’t wishing time to go by quicker because I was physically taxed. I was wishing time would go by quicker because I was bored. I could have kept at that pace for much longer than my assigned mileage. (Yes, I know that is the point of that pace).

Because my brain was able to do other things, I decided to rename some types of runs, so I can get a better handle on the correct paces for me.

Run Paces as defined by a rather bored Spie

Long Run – the multitasking run. Go ahead, fold laundry. Read. Correct Homework. You’ll be fine. This is almost like walking.

Steady State Run – This is more like it. It is what running used to be.

Tempo Runs – I guess I can handle this pace as long as I don’t have to do too many miles.

Speed Workouts – I think that I will throw up if this goes on much longer.

Sprint Workouts – I just threw up.

Now, that I have these paces firmly embedded in my mind, I know that I will do a better job of trying to stay on pace.... except during the elusive foundation run*.

(*Foundation run defined in my plan as a continuous run at moderate aerobic intensity. Because I have devoted far too much time to researching the appropriate pace for this run, I am renaming it Steady State run and calling it a day.)