Jay Allen Sanford 9 p.m., Oct. 22
The difference between running and training.
This is the first serious week of my marathon training. The difference between going for a run and training is not that big, at the start.
I ran three times last week. I did five miles, five miles, and seven miles. I didn't keep track of my pace but I did run with the metronome.
This week I will run three times as well but will add a fourth day for speed development. The three runs this week will be five, five, eight. I will keep track of my pace.
To break it down a little, I will be doing two base runs (five miles) a long run (eight miles) and a speed session.
My goal pace for the marathon is 7:20 per mile or better. That means I will do my long run at a gentle pace which should be about a minute and a half slower than my goal pace.
During the base runs I will drop down to the goal pace for a half mile here and there.
If anyone wants to train with me, please contact me and we will set you up.