I read a lot of runner blogs.
Hers is probably one of my favorite blogs.
How can I move from a 3:55 marathon (a 9 min/mile pace) to a 3:45 marathon (an 8:30 pace)? How can I achieve my goal?
You have to run faster to get faster. Well, duh! This sounds so obvious, right? But it’s true. I have to try to keep up with a faster group at the run club. I have to keep running even when it’s no longer comfortable and easy.
Speed training. Yeah, yeah, I know. And I do this already. But clearly I need to push harder during this speed training.
Diet: more fruits and vegetables. More fiber. More variety. LESS CARBS all the time
No Alcohol: One of my CBRC friends did exactly what I’m trying to do – she cut 10 minutes off her PR and ran a 3:45 at the Twin Cities Marathon this year. And she says that giving up alcohol for the 3 month training period kept her focused, hydrated, and well rested for each workout. Though I may not give it up 100%, I do think I will plan to give it up Sunday- Friday, allowing myself a glass or two of wine on Saturdays. No more microbrews while vegging out in front of the TV during the week…No more wine with our pasta on Friday nights. Exceptions will be made of course!
Rest days: One of my speedy friends just ran a 3:31 at TCM this year, and she has reminded me of the importance of rest days. I need to ensure that I have 1-2 days of either complete rest or active recovery.
Crosstraining/Yoga: No new messages here! The challenge will be fitting in all the above (including rest days) AND crosstraining.
I think just having that quantitative goal in mind will also help me stay motivated (just like I wrote about HERE) but I will also try to follow the above tips too.
Newport, here I come!