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Run pace/HR question
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 2015-05-22 10:37 AM |
Pro  4824    Houston |  Subject: Run pace/HR questionI am training for IMAZ, this will be my second full. I am not a fast runner. By not fast I mean my 5K PR is 10:13 pace. While I understand my run training is supposed to be zone 2. I already know how to run slow, been doing it for years. If I go the pace my body is comfortable with I'm around 12:00-12:30 depending on temperature. I have been pushing myself i my runs (logs are current). Am I doing harm or at least more harm than good? This pace is difficult for me but I can do it for 5+ miles. My thinking is once my runs really get long (2 hours+) there is plenty of time for zone 2. This is the first time in many years I have been getting a bit faster and I would really like to keep the momentum going. So.... is going a bit 'faster' OK for now? When do I really need to start staying in zone 2? |
| 2015-05-25 7:42 PM in reply to: KeriKadi |
Member 1293  Pearland,Tx | Subject: RE: Run pace/HR question Ms.Keri Why not do IMTX??? you're in town with course available to you and great coaches to back you up!!!!  |
| 2015-05-25 8:36 PM in reply to: KeriKadi |
New user 30 Northwest | Subject: RE: Run pace/HR question Keri, Your paces have looked really good, especially in the heat and humidity. Remember that each run should have a focus, make sure that each run isn't uncomfortable in the same way. If you are running three times a week, have a short fast run, a mid-tempo run/fartlek, and a longer zone 2. |
| 2015-05-26 8:41 AM in reply to: strykergt |
Pro 4824 Houston | Subject: RE: Run pace/HR question Originally posted by strykergt Ms.Keri Why not do IMTX??? you're in town with course available to you and great coaches to back you up!!!! Because Ironman is hard enough without that heat! I think about doing it every year and then I go out there to volunteer/cheer and I am miserable just standing there, cannot fathom going the distance in that heat/humidity. Add in the crazy crowded swim and it has zero appeal. Maybe some day. Arizona has family, a cool race day after months of hot training. In 2013 it was 63 degree water, outside temp was low of 55, high of 72 with 25% humidity. A spring race means training through the winter and race day a guarantee scorcher. I like fall races :D |
| 2015-05-26 8:43 AM in reply to: chicograds |
Pro 4824 Houston | Subject: RE: Run pace/HR question Originally posted by chicograds Keri, Your paces have looked really good, especially in the heat and humidity. Remember that each run should have a focus, make sure that each run isn't uncomfortable in the same way. If you are running three times a week, have a short fast run, a mid-tempo run/fartlek, and a longer zone 2. Thanks Trisha.Good points. My goal for my longer runs has been to be steady and finish strong with something left at the end. I probably need to work on the mid-tempo/fartlek |
| 2015-05-26 11:39 AM in reply to: KeriKadi |
Pro 4723 CyFair | Subject: RE: Run pace/HR question See I'm a huge fan of periodizing your training. Have an overall focus for a 4-6 week block of training whether it be base, or strength endurance, speed endurance, etc. It sounds to me that you're looking at a speed block of time here. I'd keep your long run easy, a speed run (maybe progressing each week), and a base run with strides at the end, plus maybe a short run (20-30) off your long bike. Mile Repeats: 10 min w/u, 3 x (1 mile all out, 3 min recovery), easy to completion 2 Mile Repeats: 10 min w/u, 2 x (2 mile all out, 3 min recovery), easy to completion 4k Repeats: 10 min w/u, 2 x (4k all out, 3 min recovery), easy to completion 5k Repeats: 10 min w/u, 2 x (5k all out, 3 min recovery), easy to completion
I'm not a huge fan of having well rounded weeks. I prefer to focus on a certain aspect of each sport, especially an athlete's limiter, and hammer it while trying to keep the other facets of an athlete's game fairly static. |
| 2015-05-26 11:43 AM in reply to: uhcoog |
Pro 4723 CyFair | Subject: RE: Run pace/HR question Anywho to answer the original question running faster now won't necessarily hurt at all. I would keep your long run in Z2 pushing to low Z3 at the end and then feel free to play with the other runs. Just make sure they fit into a bigger picture of what you're trying to accomplish. |
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