How I Improved Running Pace Times Without Running (So Much)

how-run-better-pace-times-today

For years, I would work my way up to a consistent 40-50 miles running per week while training for a specific half or full marathon. Time and again, I’d reach 6 weeks out from race time and I’d crash.

From one injury to the next or just plain being burnt out, I’d train horribly for the last few weeks leading up to the big race. Race day would come and, sure enough, I’d bonk. Whether it be the injury holding me back or pure mental and physical fatigue, I would reach 3/5’s the way and hit a wall.

What was I doing wrong? Why could I run such great training runs only to see me fall flat on my face on race day?

Today, I’ll provide a few answers that might surprise you and how you too can improve your pace times without killing yourself.

Establishing Versus Progressing

2014-07-19 07.28.30As you will see in the captioned image on the right, I am running a relatively quick clip (pace) lately. No, I’m not keeping up with the elite’s nor hitting anywhere near a 3 hour marathon pace training mark (generally, 30 seconds slower during training than actual race), but still sub 7:50/mile’s.

What that picture doesn’t show is how consistent I’ve been.

Over the last three weeks, I’ve ran training distances of 13.58 miles (July 4th), 13.15 miles (July 12th), & 13.51 miles (July 19th). The pace times were 7:50/mile, 7:46/mile & 7:48/mile (congruent with distances).

Prior to July, I had ran the Colfax Half Marathon with a 7:16/mile pace in Mid-May and followed up with varying distances between 8-11 mile runs through June. The June runs were consistently around 7:48 pace.

The one number that I haven’t yet shared is the most important of them all. The negative split.

I don’t have it calculated down to a ‘T’, but I’ve been negative splitting 90% of my runs by a large number. Negative splitting is when you run the second half in less time than the first half. The last three 13+ mile training runs have come in at roughly 8-10 second negative splits…….PER MILE.

My negative split miles are coming in at mid-7:30’s to 7:40’s with one of my last miles coming in as low as 6:53. Yes, that 6:53 certainly brings the average down, but with some slowest miles hitting over 8 minutes also brings that average back.

Why is this such a big deal?

I’ve never, ever, ever negative split any race nor majority of training runs ten miles or longer prior to this year.

The pessimist might say, “Well, you’re training more and getting more mileage in,” or, “You’re just running the first half slow every time so you can negative split.”

To address the first possible argument, I’ve ran 5-7 miles less per week this year than last. Regarding the second, I’ve ran a slower first half intentionally, but when my first half miles are clocking in just five to fifteen seconds slower than overall pace, it’s not as if I’m lolly-gagging my first half. To be honest, I’d be happy with mid-7:50 pace for training run’s. Thankfully, I’m coming in quite a bit faster. And a seven to eight second faster pace is a big deal over distances 10+ miles.

Why does all of this matter? Because, for almost a decade I’ve been following a progressing training plan versus what I’m doing now which is a base-establishing training plan.

If you look at most half marathon and marathon training plans, the long runs (1/week) progress by 1 mile week-after-week. Nothing wrong with that if you want to survive a marathon, but definitely so if you are looking to thrive during a marathon. Why? Thriving is all about your base and not your survival.

I have always followed the up-the-long-run-by-a-mile-each-week mindset. Last year, I hired the great Jason Fitzgerald of StrengthRunning.com to build a training plan for a marathon about 13-14 weeks out. To paraphrase, I remember one of his first emails back to me was, “You can do this, but you don’t seem to have a strong enough base.” He was right. My wife has said the same thing for years regarding building a base. I always just started around 5 miles for the long run then added a mile to the long run until about 3 weeks out from the race.

So, what changed this year?

I decided to 1) set my goal races out by upwards of 5-6 months instead of 3-4 months, 2) run the same long run distance over three to four weeks before upping the mileage, and 3) only schedule two 16-17 mile long runs with a month out from race day [More on #3 in a later post].

How has this changed my running?

Most of all, I’m not overwhelmed or dreading next week’s long run. The last three weeks of roughly half marathon distances have felt amazing. I could have run longer, but I am performing at a higher level because I’m building a strong base rather than killing myself to get that “extra” mile in each long run Saturday. I’m writing this on Sunday and it doesn’t even feel like I ran a half marathon at 7:48/pace yesterday morning.

My new-found approach at running has made the major mile runs feel like a performance rather than survival. I’m nowhere near as stressed as in the past years regarding “having” to run. Rather, I approach most of my 3-4 runs per week as opportunities, which sounds completely stupid I know, but completely true.

Taking the approach of establishing an incredibly strong base has led me to feel the best I’ve ever felt running these current distances. Progressing week to week was monotonous for me and these recent results have shown it wasn’t the right approach for me.

How YOU Can Make Significant Running Improvements Like I Have

This post would be all for not if I don’t share some ways to implement my approach in your running as well.

The following are a few techniques, exercises, and approaches that might help you feel better mentally and physically in building your base for an upcoming long distance race (i.e. half marathon, marathon).

  1. Implement 1-2 Leg Workouts on Running Off Days | Jason Fitzgerald is the man when it comes to strengthening your lower body to maintain throughout the grueling training. I have been using many of his suggested stretches and bodyweight workouts over the last year and they have drastically reduced injury. This year, I’ve been implementing his lower body and core workouts less during my running days and integrating on off days with other lower body focused workouts. For example, I lift upper body 2-3/week and have been finishing with pure bodyweight squats, forward, side, and back walking lunges, tire flipping and squatted defensive basketball position shuffles that I learned from my basketball days years ago. Go to StrengthRunning.com (non-aff.) for more guidance.
  2. Load Up the Night Before Long Runs | For years, I’ve been worried that I might have “digestive issues” on long runs if I overeat the night before. Boy was I wrong. I now eat a ton of non-greasy, carb-loaded meals the day before and I can tell my energy levels have maintained throughout the long runs.
  3. At Minimum, Running the Same Distance for 2-3 Weeks Straight | My next two long runs are going to be between 14 and 14.5 miles after running the last three weeks between 13 and 13.5 miles. Not huge increases. Just enough to start upping the mileage without killing myself or my mindset. After that, I’ll run 3 weeks between 15-16 miles. Build your base. Have focus for a couple weeks before moving on to the next challenge.
  4. Run Fewer Miles Per Week | Are you recovering enough? I wasn’t before. Now, I can run as little as 12 miles during the week before running the 13 miles on the weekend. Why? I get more out of my runs rather than “just pounding the pavement” as I have preached before. If you aren’t getting results out of your miles, then you might be running junk miles. Side notes: I typically run 25-35 miles on an average week and slightly increase mileage for about a month when I’m 6 week out. I also do 2-3 upper body weightlifting workouts per week too.

Those are a few of the things I’ve been implementing. They might not all work for you, but try a few and see if some small implementations do improve your running.

I’ve never felt better running since I moved to establishing a stronger base versus a progressive format. I hope my results show what improvements can be made by flipping the traditional running approach around a bit.

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