My pace on my long runs is determined by my heart rate/effort level. Basically, I run comfortably, which results in a pace 60-90 seconds slower than my race pace.
Well since I've only done Disney races my weekend runs don't have the stops like they do during a Disney race. So my pace is better during my weekend runs than during a Disney race but I don't know any exact numbers.
So, in summer, my pace slows way, way down because hello - it's Florida: I'm basically running on the surface of the sun, right? We're talking a difference of 2-5 minutes/mile compared to winter. I've already suffered heat stroke a couple times, and I'm not looking for another run of that. In cooler weather, my long training pace winds up being about :30-:60 slower than race pace. Assuming I'm actually racing. My Disney fun "race" pace is easily 2-3 minutes slower than my training pace, lol!
I do a crap-tonne of long running at or right near goal marathon pace. Train fast to race fast. Don't advise doing this for everyone, but it works for me.
It's hard to say because I've only actually run two longs at my race pace (the rest I walked with friends) but each time I've done 60-120 seconds better in races.
), and my fastest race times in marathons have all come when I followed this coach's advice. Now, at the time that meant running about 40 seconds/mile slower, so nothing dramatic, but it seemed to help me.
I would never tell another person to make a change to what is working (experiment of one rule), but a coach had me change this when I started training for my first marathon. I do a lot of speed work of various types, but my coach told me that running at or very near race pace during all of my longer runs was hurting me. Back then, every run was at least a tempo run. He told me that I would race faster if I did my long runs slower. Had something to do with training vs over-training. He had some scientific rationale, though that was 15 years ago and the details are long forgotten.
Since then I have tried both ways (can't help myself sometimes
My speed work is where I push myself until I puke. That is what really seems to allow me to improve my VO2.
) He has coached many people to BQs. He periodizes training plans and in the early stages he has some people running 13-14 minute miles on easy pace days. I wish I could remember the formula, it was something related to 5k pace. It was basically meant to make the endurance part super easy so it wouldn't interfere with whatever the focus was for that period.
a coach had me change this when I started training for my first marathon. I do a lot of speed work of various types, but my coach told me that running at or very near race pace during all of my longer runs was hurting me. Back then, every run was at least a tempo run. He told me that I would race faster if I did my long runs slower. Had something to do with training vs over-training.
Since then I have tried both ways (can't help myself sometimes
