Today was an off day after yesterday’s long run, but with the storm coming in tomorrow, I figured that I would just run 3.0 or so to clean the gunk out of the legs and get moving around a little more.
I have been reading and am about 3/4 of the way through the Hanson’s Marathon Method book. The biggest thing I have taken away from the book and the Hanson Method – is that on my recovery runs, I am running too fast.
Don’t get me wrong, I am not all that fast to begin with, my race pace is usually between 6:40 to 7:10 per mile for shorter races and 7:30 to 8:00 for longer (depending on weather and course).
My typical training pace is 8:00 to 8:30.
The thing is that when I run my recovery runs, I go more by feel, run “comfortably” and am in that same ballpark of 8:10 to 8:40 pace range for recovery runs, unless the road conditions are nasty.
My previous idea was to keep the majority of runs (even recovery) within 30 seconds of my goal marathon race pace (sub 3:30) to ensure that I was used to running at that speed even when tired.
After my 13.1 mile training run yesterday at an 8:14 pace (which is way too fast for the pace I want to accomplish – at least according to the Hanson Method), I figured that I would slow down my recovery run, to between a 9:00 to 10:00 minute per mile pace.
You know something, running that slow and maintaining a higher cadence is damn near impossible for me. Some people can do it, but right now I can’t, so I slowed down my cadence, to slow down my pace. However, I did continue to really work light feet and pulling up my feet quickly.
At first it felt uncomfortable going so slow, but after I warmed up a couple of miles, I went to go to the bottom of the hill and eventually decided to go into Pepin Way. Someplace I hadn’t completely explored before, it goes a lot further back than I expected and the best part is there is very little traffic compared to Shepard Road.
This turned out a lot longer than the 3 or so that I had planned on, but going at the slower speed, seemed to work. My legs didn’t feel bad, I had plenty of energy and even going back up Philbrick Hill, it didn’t feel too bad.
- Garmin Stats 2/23/13
My overall pace of 9:23 is the slowest run I have had this year and I felt really good during it (the pressure was off having to maintain that faster pace). Now I don’t know if I am completely on the Hanson Method, LSD or MAF bandwagons, or what, but this run is going to make me think a lot more about how I do my recovery runs – maybe I should be purposely doing them slower, instead of at a “comfortable” pace, like I have been.
All I know is that I was surprised at how difficult it was for me to slow down to this pace. This experience has given me a lot to think about and I will need to experiment with it a little more to see how I feel after running recovery runs this way. Who knows maybe I will feel a little more rested for the quality runs if I continue do it this way?
Have you had any experience with the Hanson Marathon Training Method, what do you think of it? I will be doing a full review of it next week after I finish it.
- RunLog 2/23/13