Today I saw this posted on pinterest - 25 golden rules of running. These are from Runner's World and I love these rules. There is a lot for me to learn from these. Here are some that really spoke to me.
1. The 10-minute rule. I'm really bad at doing an official warm up. Once I hit start on the garmin it's time to go. I'm always slower my first mile, but I don't really treat it like a warm up.
2. The Race-Recovery Rule. Obviously, I don't follow this rule. I ran Ragnar 6 days after my marathon....not 26 days later. No wonder it hurt so bad and I ended up taking weeks off after Ragnar!
3. The Heads-Beats-Tails Rule. This made me feel much better about my marathon since it says a headwind adds 15-25 seconds to each mile. And boy did we have a headwind that day!
4. The Conversation Rule. No problem here I'm a group runner and we love to chat for the majority of the run (except when we go uphills and do the tough stuff). I rarely run with music when training because I'd much rather talk :)
5. The Seven-Year Rule. I had no idea that runners improve for 7 years. I wonder when my official start as a "runner" is for this? Hopefully I have a few years left before I taper off. I have run off and on for years and years but I didn't really start training hard until a few years ago. And so far I've gotten faster each year for the last 3 years.....I'd love to have 4 more years in me.
6. The Sleep Rule. I tend to sleep a lot but I didn't know you need one extra minute per each mile you run every week. I guess I need a bit more sleep. The funny thing is that as my mileage increases I have to get up earlier to get my miles in so I probably get about that much less sleep instead of more. Ha.
7. The Refueling Rule. I'm pretty good about this. I love my protein shake and it has a good amount of carbs in it too. I need to check if I'm a 4-1 ratio on my carbs to protein.
8. The New Shoe Rule. I knew this rule but I think my shoes have been wearing out faster than 400-500 miles. I usually go through 2 pair for every 500-600 miles but maybe that's because they are such light neutral shoes.
9. The Speedwork-Pace Rule. If my max training is 20 seconds faster than my 5-K pace I should do my speed work at a 7:00 - 7:15 pace.
10. The Tempo-Pace Rule. So for tempo runs it says I should be going 30 seconds slower than my 5-K pace which would put me at 8:00 min/mile. Exactly where I am on pace - but it says to run this for an hour. I've been doing 5 miles which is 40 minutes. Can I do it for an hour?
11. The Long-Run Pace Rule. This isn't something I'm good at. I've read over and over that you should run long runs slower than your race pace and it just doesn't make a lot of sense to me. I'm definitely not running my long runs 3 minutes slower than my 5K pace. They are slower and I don't mind stopping to take my GU's or grab a drink on these runs....but my overall pace is more like 1 minute off my 5K pace.
12. The Finishing-Time Rule. If this rule holds true I can achieve my goal of qualifying for Boston. With the chart listed my marathon time should be 3:39:42. We shall see if this holds true for me next month.