
I want to run fast this year. Back in high school I ran a 4:47 mile, a 10:27 two-mile, and could at least lay down a 5:20 first mile en route to a 17:00-something 5k. That’s not too fast, but at least I could move. After running two marathons and two halves, I feel lucky to break seven minutes per mile.
Due to laziness, I only trained for three weeks for the Houston Half Marathon this past January. I spent two of those weeks at 8,500 feet in Edwards, Colorado. It rarely broke four degrees Fahrenheit. I hate running in the cold. My only option was to train on the treadmill. The trick to running on a treadmill is to vary your pace every quarter mile. I would run negative splits each mile: start at around eight minutes per mile, then drop 15 seconds off that pace each quarter. Sometimes I’d cut the pace more dramatically. Thanks to that regimen and the altitude, I worked myself to the point where I could run seven-minute miles for long stretches. I never ran more than seven miles at a time, but I was still able to finish Houston in 1:37 (I ran the first half at eight-minute pace).
My dad likes to say that you can train yourself into a range: most of the time you’ll run around some average, with a few fast days and a few slow days thrown in somewhat randomly. I believe him. I had some outstanding races in high school, but most of the time I could predict where I’d finish before the race and there wasn’t a whole lot I could do about it. Part of that was training and talent. I don’t think I could have run any faster most of the time. But a lot of it is comfort level. During the last three quarters of a mile in a 5k, I’ll revert to a hard-but-sustainable pace. At least, I used to. The longer the distance, the more pronounced the effect. A couple miles before hitting the wall in both marathons that I’ve run, I’d fall back to a jog. Sure, I was tired. But I was also mentally bracing for the bottom to fall out.
I know some runners who escape that trap. Rob Goodspeed used to say, “If you run with the slow guys, you’ll go slow.” He pushed himself in practice and pushed himself in races. By the end of high school he’d beat me by a good thirty seconds in a 5k.
So this year I’m trying to raise my comfort level. I’d like to run 5:20 pace for 5k, 5:40 for 10k, 5:50 for the half marathon, and 6:00 for twenty miles. These numbers are ridiculous, but you have to have goals. The past two days I’ve run four miles at 7:26 pace and three miles at 7:07, all on the treadmill.
I plan to attack from both sides:
- running slightly below top speed for longer and longer
- running faster and faster at short distances repetitively
We’ll see how it goes.