10-10-2017, 09:07 AM
HI Jamie, if you are going to go out at 3.50 check to see that the pulse hovers below 140 .. especially in the beginning (first 5km)
try keep the heart rate below 150 until 30km
now remember, to lower the heart rate, you do not necessarily have to slow the pace, but instead do things to relax yourself, shake your hands loose, one at at time, towards your knees
shorten your stride to change your breathing pattern, before returning back to normal stride
nod your head towards your chest, to loosen your shoulders
on both uphill and downhill sections, shorten your stride .. treat the uphill as though you running against the wind
on the downhill, shorten your stride, then nod your head when you want to go quicker, but do not over-stride
read and digest
remember, your most important night's sleep, is 2 days before the event
enjoy, and have a good one
TheEd
ps.. will remove the above text to create an article, this is what is discussed when coaching one on one, more difficult across the internet
try keep the heart rate below 150 until 30km
now remember, to lower the heart rate, you do not necessarily have to slow the pace, but instead do things to relax yourself, shake your hands loose, one at at time, towards your knees
shorten your stride to change your breathing pattern, before returning back to normal stride
nod your head towards your chest, to loosen your shoulders
on both uphill and downhill sections, shorten your stride .. treat the uphill as though you running against the wind
on the downhill, shorten your stride, then nod your head when you want to go quicker, but do not over-stride
read and digest
remember, your most important night's sleep, is 2 days before the event
enjoy, and have a good one
TheEd
ps.. will remove the above text to create an article, this is what is discussed when coaching one on one, more difficult across the internet