Of course we had pancakes and eggs for breakfast this morning. It is Saturday, no? And I am so happy that we found some blackberries to pick a few days ago, to have in the cakes today, too. I do love that sweet berry flavor and the purple batter!
While I was waiting for my breakfast to settle, I read a Tweet from See Mom Run Far saying that she was watching a live stream from the St. George's Marathon in Utah. Great idea! So I found a live stream and watched for about 20 minutes. So, if you came in between 3:30 and 3:45, I think I saw you!
The audio was very poor and I couldn't make out what the announcer was saying. Do they announce every runner's name as he/she finishes?
About an hour after we finished breakfast, we set out for a run... it was the same 4.85 km route that we did the last time we went and we finished it in the same amount of time. But it felt harder today. I know that I went out faster and was pretty excited about my speed, but couldn't keep it up for the whole run. Good lesson for me. I have read about starting out too fast and then having to drop back but this is the first time I have ever been conscious of it during one of my own runs.
On the return, I was breathing much harder than was comfortable and needed to relieve that and I tried taking shorter steps without slowing my cadence. That didn't help at all so I finally gave in and reduced my footstrike rate. That did give me the relief I was after.
But then I noticed that I was wanting to stride out too far and I had to work at keeping that in check. I guess that was a mental reaction - trying to make up for the slower rate by taking longer steps. I ran at the slower cadence off and on for several blocks, to catch my breath a bit.
But I pulled up my socks and put it into high for the last half kilometer! I was very conscious of just felt myself leaning into it and taking off, and was really aware of how high my legs were kicking up behind me as I ran. Felt great! And The Captain had to run to keep up with me. Loved that too.
W2 R34 @17/1 W3
stretch 6 minutes
And so now I am wondering how I am ever going to get any faster?
It is my breathing that is holding me back, speedwise, not my legs.
Do I just start adding a few speedier sessions to my runs once a week?
For instance, if I do a 3km run, I can pretty much go all out for that short a distance. But I cannot do that for 5 km. Should I try running 2 intervals of 1km each, faster, and then the other 3 km at my normal speed?
Will runnier speedier intervals help my breathing get easier? Will that increase my aerobic capacity?
Are there any breathing techniques that might help?
This is something that I would like to work on for the next few months before I think about starting my half marathon training in January. Once I start that training I will be thinking about mileage, not speed, I am sure.
I try to breathe rhythmically... maybe you're running too fast for your breathing right now? It does get easier and you will get faster and feel more comfortable... it does take time and everyone's body is on a different timetable... keep up your good work :)
ReplyDeleteWhat I was told is that you should breath in on three steps L-R-L and out on three R-L-R - if you can't do this you're running too quickly. Once you do the test, let your breathing go back to normal though - you can't maintain that 3/3 pattern - it is not natural. As for speed - you'll get there once you get in longer distances and speed work. I wouldn't worry about it until you start training in January. For now, just enjoy the run.
ReplyDeletelove you pancake days! i think i need to start implementing my own :) i am not sure if they were announcing at the marathon...i do not remember even hearing the announcer but i came in with an entire group of people so i cant be too sure about what was going on.
ReplyDeletespeedwise. i really hate speed work. but i do want to get quicker. i usually substitute speed work for training runs with lots of hills. i really think hills make you stronger and to a certain point can make you faster. i know that i do need to start training quicker paces at some points though. i have heard that after a while it is just good to push yourself maybe once per week. i think your body becomes "used" to your normal routine and pace...so after a while...you need to "up" the effort a bit to train your body to do something new. i am definitely not an expert and often am not very good at pushing myself pace-wise during training...but i do think it becomes more natural for your body as you practice it more! good luck friend! thanks for all of your support this weekend! it meant the world to me!
Speed is what I am really going to begin working on come November too. They say if you want to run faster, you have to run faster. My plan is to incorporate speed into my shorter runs and intervals for now and keep my long runs at a slower pace, perhaps with a tempo mixed in here and there.
ReplyDeleteWe can do it!
Interval training will help increase your speed and endurance. Another thing that can help your breathing specifically is belly breathing. This is hard for me to do, but once you learn to do it, it does work. What you do is breath in air through your mouth/nose (you can do either, from what I understand, I think I do a little of both) and force it into your belly - below your diaphragm. You should be able to feel your belly expanding, that is how you know you are doing it right. It increases your ability to breath deeply and not struggle for air, which is sometimes how you get that uncomfortable, gasping for air feeling.
ReplyDeleteIf you include some tempo (faster)/interval training on one of your weekly runs, that should help you out. I was trying to do that once or twice a week, but I am going to wait on speed for after the Goofy.
If you are running your first half, you may want to work on breathing and endurance and then speed later (after the race), no matter what you run for your first, you will have a fantastic PR! ;)