By his senior year, Pre was doing his morning runs alone. No one could keep up with the exhaustive tests he set for himself during those early hours. Even his coaches didn't know what he was up to. He would start his run hard and continue full on until he had nothing more to give. Then he would look around for a landmark- a street sign or house number- so that the next day he would go out same as before, only this time push himself further than the previous day. He would do this day after day, until he got within a half mile of his house. Only then did he slow down. -Steve Prefontaine-Rocketman, Bree T Donovan & Linda Prefontaine
So much for LSD- long slow distance. I read this book and came to the conclusion I was not doing enough tempo. Pre was right.
I have a 4 mile loop that I've been timing myself on-so far I've run it 4 times in the last 4 weeks- no way can I do this every day. I started in the mid 25 minute range and have progressively been getting faster. Last week I ran 24:30s and tonight following an easy 4 miles with Sumo I ran 23:38, just 2 days after a 20 mile run. I feel I have a little more room for improvement before the Seattle Marathon in less than 3 weeks, but I will need to rest in order to pull that off.
I am hoping this workout, in addition to 800 meter intervals, will make sub 7 min miles a feel a little more comfortable on marathon day. It also makes up for my lack of racing- I hit 5K tonight under 17:30, at least according to my GPS. Who knows.
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