Sunday, February 17, 2013
Faster Than Race Pace
Currently, I'm training for a 100-mile trail race. I hope to break 24 hours. I suppose you could say my target finish is 23 hours, 59 minutes. That would translate to a 14:23 pace. Yes, 14 minutes, 23 seconds per mile. Easy for one mile, not so easy for 100 miles. Still, that's my race pace. And I run faster than race pace every single day. Impressive? Smart? I should probably have at least one "run" per week that is slower than that pace...basically an easy walk. I'll walk during the 100 miler, so I should walk in training too. Currently, I walk all the hills on my regular runs. That's what I'll do during the race, so that's what I do in training for that race. Trying to simulate in training what you'll do during a race is smart. I should probably walk more in my training. I'm not sure what percentage of walking vs running I'll do during the full 100 miler, but it's at least 25% walking. Could be closer to 50%. I don't walk that much in my training. Time to ramp up my training to better simulate race day conditions...that means MORE walking! How often do people "ramp up their training" by slowing down? I only have 48 days left until the Umstead 100 race, so I better slow down...and really train smartly. No more "faster than race pace" every single day!
More walking equals better racing. That's my motto. Might not work for you if your race is a 5K or 10K, but it could work if you're planning an ultramarathon PR. Give walking a try. It's a great way to speed recovery, prevent injuries, maximize fat-burning, and still get time on your feet.