Time for Mile Repeats

This week's training was the week where I would switch from speed work at my 5K pace to mile repeats.  This would mean my weekly mileage was going to increase significantly as the repeat workout ends up being the equivalent of a 9.5 mile run.  I can remember dreading these workouts when I used the Brooks Hanson Training program for the first time.  You can read about it in my post from June 21, 2009.  The strange thing is that I was actually looking forward to mile repeats this time because I knew that they would help make me stronger and faster.

This time around I am starting off with a 1/2 mile warm up (10:00 per mile pace).  Then I am doing 5-1 mile repeats at and 8:30 per mile pace.  Between each mile repeat, I do another 1/2 mile at a 10:00 per mile pace.  The 6th repeat I try to run at least an 8:15 per mile pace.  I decided to run the last repeat at a faster pace because I believe it will better simulate the end of the marathon when it is difficult to hold onto a steady pace.  I finish up the session with one final 1/2 mile at a 10:00 minute pace.  It is a tough but rewarding work out.

I have found over the years that I can always lock into a steady 8:45 to 9:00 minute per mile pace when I am out on the road in my neighborhood.  But when I have tried to do this work out in the past outdoors, I tend to run the first couple of repeats too fast.  Because of this tendency, I switched my mile repeats to the treadmill.  I find that I can set the pace and not worry if I am going too fast or too slow.  Plus I have an even harder time slowing down to a 10 minute pace.  The treadmill allows me to better regulate the pace and therefore gain the maximum benefit from my training session.

Being familiar with the treadmill also allows me to get this work out in even while I am travelling.  I am certain that I would not be able to hit the splits while running in unfamiliar areas.  I can get up early before I have to meet the rest of my work colleagues and get in my training with minimal hassle.  They all think I am crazy to do this while on the road.  While I agree, it actually helps me more than just building up my running, I sleep much better in strange hotels than I otherwise would.

What this runner has found after including mile repeats in my marathon training for the last 3 marathons is that they work because of how adaptable they are to my specific goal.  They have allowed me to teach my body what a slightly faster than race pace feels like.  It has helped me to develop mental toughness which I did not have when I first started running races.  Finally they have taught me how to remain focused and allow me to stay at my specific pace during the race.  I believe that with the tweak I discussed above I will be able to maintain pace during the miles of the New York Marathon. I am hopeful that it will make the race pace feel more comfortable and natural on race day.

I have 6 more mile repeat workouts before I start to taper for the race.  I am going to continue to train hard.  The weather is finally starting to be cool enough where I don't have to slow down on my long runs.  I just need to stay focused and injury free.  I am a running animal!

Sept. 12 – 8.20 miles (1:30:14, 11:00 pace) - Hill Repeats
Sept. 13– 9.50 miles (1:25:46, 9:02 pace) - Mile Repeats (8:27 pace)
Sept. 15 – 8.20 miles (1:10:28, 8:36 pace) - Lexington, KY Tempo Run
Sept. 16– 7.10 miles (1:07:08, 9:27 pace)
Sept. 17 – 11.20 miles (1:42:41, 9:10 pace)
Sept. 18 – 16.20 miles (2:28:14, 9:09 pace)

Total Miles:  60.4 miles
2016 Total Miles:  1,480.4 miles