Something Learned: The Importance of Training with Pace

In my recent run training, while following BarryP's run plan, I've gone from <10 miles a week with no pacing mechanism to 40 miles a week using my somewhat rudimentary understanding pacing.  In short, pacing for me, can be summed up in one phrase, "Understand Your Limits"

With pacing, and the help of my trusty gps watch to help me identify my pace, I've been able to see and experience my upper boundaries.  Granted, I'm not fast by any sense of the word 'fast', but as of this past week, I can identify that I'm capable of running faster than my McMillan predicted Marathon Pace for 11 miles.  While those 11 miles were my long run for this week, the last 4 miles were done at around tempo run pace... which boggles my mind.  I never knew that I could crank out that kind of speed at the final third leg of my long run.

So what does this all mean?  Well, first of all, as my mileage continues to creep up, it gives me the confidence to run my middle distance runs faster.  I know I can accomplish the distance and now I know I can up the intensity.  Further, it tells me that my recovery is adequate and that I am not over exercising as I am able to burn glycogen and go anaerobic at the end of a long week or running. Mentally, it encourages me to work harder and it allows me to get over the mental hurdle of "will I hit the wall if I run this fast?" and if anything is in short supply when it comes to a beginner's first attempt at self endurance training, self confidence in knowing that the direction taken is correct would be that limiting factor.

While much of pacing indicates that there's room to improve at the top end of my speed, the other extreme is incredibly important.  I've learned that to improve, one can't push the speed barrier all the time and that it's important to get in mileage at a slower pace.  The nature of the planned pacing for these short runs is to allow me to run a middle distance or long distance competently the day after.  As such, the planned pacing for them should be much slower than my marathon pacing.  What I have learned, is that even though I feel like I'm taking it easy on these short run days, I've been running faster than my predicted Marathon Pace, thus robbing my legs of their potential on my middle/long distance days.

In understanding my upper and lower boundaries or limits, I can train for my marathon smarter and more efficiently.  In addition, this knowledge will be helpful as I add swimming back into the mix for my triathlon training, hopefully saving myself time by eliminating garbage yardage...