IM Run Pace

new2703 · April 10, 2013 12:26PM

Have a question about run pace for the IM run. Should it be Z1 or should it be the average pace for your long runs. Here are my long runs to date:

1) 2 hours @ 7:50 2). 2 hours @ 8:15. 3). 2.5 @ 8:15 4). 2.5@ 7:50 5) 2.5@ 7:53 6) 2 hours @ 7:22

None of the runs was particularly difficult. All were done at prescribed pace of MP plus additional time.

Thoughts

Joe Matchette · April 10, 2013 12:44PM

John - I have not seen anything to change the basic guidance of:

- EP + 30" for the 1st 6 miles
- EP for the rest
- don't slow down. At some point you will start to hurt. If you keep running, the hurt goes away sooner because you get to stop sooner.

The full info is in the wiki. Here is a good place to start:

http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution

new2703 · April 10, 2013 12:53PM

Thanks Joe. I like that philosophy. Thought I had read something some where in the Wiki about either Z1 or average of long runs

Joe Matchette · April 10, 2013 1:08PM

John - Have you watched the Four Keys video yet? If not, I highly recommend it in addition to reading the wiki.

mgraffeo · April 10, 2013 2:45PM

Paging somebody with search-fu (I can't seem to get a search to work). last year, Patrick put together some info with revised guidance he planned to follow going into Kona. IIRC, it was right about the beginning of September, right before IMWI. Basically, suggested following HR more than pace, and not going quite as slow the first 6 miles. Worth looking up.

I believe Joe is right, basic guidance is still what he quotes above. Not sure whether that is in transition at this time.

Patrick has previously made comments about correlating your target pace with what you can hold for average pace over long runs. If you're doing most of your long runs averaging MP, either 1) you're Vdot is off, set way too low, or 2) you're going to find yourself way overtrained at some point in the near future.

Al Truscott · April 10, 2013 9:31PM

Here is the thread Mike references:

http://members.endurancenation.us/Forums/tabid/57/aft/9607/afnp/120445/Default.aspx

I wont add anything here to what I said there ... At least at this time.

Also here is Coach P's reciew of his crucible file at Kona:
http://members.endurancenation.us/Forums/tabid/57/aft/10105/afnp/125478/Default.aspx

Al Truscott · April 10, 2013 9:35PM

Here's another thread pn using HR In the IM:

http://members.endurancenation.us/Forums/tabid/57/aft/9596/Default.aspx#118843

IM Run Pace

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