Phase: Base
Workout: 60 to 70 minute Pace Booster Run: Run 30 to 40 minutes at Steady State Pace in the middle of the run
Purpose: Build Speed – Aerobic Capacity (VO2max)
Comments: The steady-state run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase. The appropriate pace range for Steady-State runs is between your 30K and half-marathon race pace.
In the training plan instructions, McMillan warned that I’d need to “be prepared to increase your concentration to stay on pace” – it turned out he was 100% correct. Mile 3 of the faster phase was quite tough (6:26) but I was able to stay on pace. Mile 4 was a touch quicker (6:25) but by now I was working pretty hard. Luckily I only had about 4 minutes of quick running left before the 30 minutes was up and I managed to stay in the required zone until the end.
So with fatigued legs and a raging thirst I began my couple of miles cool down back to the house. The workout had gone well and I’d covered almost 9 miles in just over an hour. Looking ahead I now have a couple of easy days before Sunday’s Muddy Buddy and hopefully I can get my legs back before we race.
Hi Steve,
Wow, sounds like a challenging workout! You’re definitely getting your money’s worth for your customized McMillan plan! 😉
Good luck to you & Ally on this weekend’s Muddy Buddy!
-C
P.S. Got a question for you: Do you take any replenishment supplements (like Gu gel, etc.) when you train? If so, when do you typically like to take them — before, during, &/or after your workouts?! How long of a distance can you go before you typically start ingesting the gels? Thanks!
Hey,
Thanks for the comment – definitely looking forward to the race; should be a lot of fun!
With regard to replenishment supplements, I use several – most of which are detailed in the following blog post:
http://www.runbulldogrun.com/energy-surge/hammer-nutrition-fueling-strategy-for-shamrock-marathon/
Gels I’ll typically use in long training runs and races, but not until around mile 10 and above. Actually on my most recent marathon (Frederick in early May), I dispensed with the gels and used a thick paste mix of something called Perpetuem. Link to product information is over on the right had side under “Training/Racing Supplements”.
Hope that helps!
–Steve
Hi Steve,
Thanks for answering my question & for the link to your post on replenishment supplements. I look forward to reading your race report. Have fun this weekend!
-C