This is where I really start training. It’s no longer about just building mileage through daily runs.
SOS stands for “something of substance” and it refers to runs that have a particular training focus. There will be three of these every week from now on. One will focus on speed (or later strength), one will be a tempo run at my goal marathon pace, and one will be the Long Run to extend my physical and mental stamina.
Speed is where I struggle. My legs probably have about six fast-twitch muscle fibres between them. I’m a slow-twitch gal through and through; that’s why I can add mileage so easily. So the speed interval workouts over the next five weeks are really going to challenge me. Based on my longer-distance performance, I “should” be able to run speed intervals at a pace of 4:53 per kilometer. I did it today, but even though the intervals were short, it was hard. I’m not at all sure I’ll be able to maintain that pace as the intervals get longer. Today’s only lasted 2 minutes: eventually they’ll last 6! Because today’s were short I had to run twelve of the damn things… and I lost count in the middle (on the graph that’s where I stopped and my heart rate dropped) and realized I had to do two more than I had briefly thought.
Tempo runs and long runs will probably be fine. I accidentally ran a 10k at almost tempo pace earlier this week and it felt pretty easy. And I know I can do long. Speed, though, speed kills.