18-07-2016, 12:46 PM
Thanks for the direction TheEd.
I do practice jumping out fast in the intervals but I usualy go quick for 200m which is when I take the first split timing. In races I tend to do the same, jump out quick for 200m & then TRY to settle down to target pace. I always try to focus on form in the intervals & in a race. In the intervals I'm getting much better at relaxed running but in the races I guess I get a little exciteable
Even though this recent run was a PB I think I have to label the effort a fail. If I compare it to the run I did on May 28th where I took over 30 seconds out of recent 5k times & smashed my PB then I have to say this result is a fail. If I compare the result (and effort required) to the result training suggests I should have obtained then again I label it as a fail. So looking at the two performances where I exceeded expectations this year average HR is 175 compared to 184 here so 175 is the average race HR I should be looking to achieve.
The cause of the problem in this run was obviously a 3:30 first km, I don't even do 3:30 on the 6*1k. If GPS pace wasn't so volatile I would have reigned it in but I have a tendency to err on the fast side when GPS pace is up & down every 5 seconds. Maybe erring on the slower side when I can't get a handle on pace would yield better results
So as you suggest I need to learn to start slower and finish fast. I think for the next four weeks I'll make that my focus in the intervals and in the park runs. Success will be judged by running negative splits and not by the overall time.
Thanks for helping me get some clarity! I'll write back in a month when the experiment is over
I do practice jumping out fast in the intervals but I usualy go quick for 200m which is when I take the first split timing. In races I tend to do the same, jump out quick for 200m & then TRY to settle down to target pace. I always try to focus on form in the intervals & in a race. In the intervals I'm getting much better at relaxed running but in the races I guess I get a little exciteable
Even though this recent run was a PB I think I have to label the effort a fail. If I compare it to the run I did on May 28th where I took over 30 seconds out of recent 5k times & smashed my PB then I have to say this result is a fail. If I compare the result (and effort required) to the result training suggests I should have obtained then again I label it as a fail. So looking at the two performances where I exceeded expectations this year average HR is 175 compared to 184 here so 175 is the average race HR I should be looking to achieve.
The cause of the problem in this run was obviously a 3:30 first km, I don't even do 3:30 on the 6*1k. If GPS pace wasn't so volatile I would have reigned it in but I have a tendency to err on the fast side when GPS pace is up & down every 5 seconds. Maybe erring on the slower side when I can't get a handle on pace would yield better results
So as you suggest I need to learn to start slower and finish fast. I think for the next four weeks I'll make that my focus in the intervals and in the park runs. Success will be judged by running negative splits and not by the overall time.
Thanks for helping me get some clarity! I'll write back in a month when the experiment is over