Mark Roberts Micro Thread - RR Run
Patrick,
I had some questions about the RR run -- First, time listed is up to 3 hrs vs normal 2:30 long run, but a limit of 18 miles --
Following the plan fairly closely with a good effort a MP pace miles in the long run, I got in 18 in 2:19 4 weeks ago or so and 19 last week in 2:31 (Current VDOT is 54.7)
Is the intent to get close to 3 hours? If so I'd be closer to 20-21 miles; or is the intent to practice race pace, dial in heart rate at race pace, perfect nutrition etc -- so that those things are more of a known entity on race day. If so -- this run (except for the last 3 miles) is supposed to be easier than some of the long training runs?
Also -- I'm planning on using RPE and Heart rate more so than pace for IM Chattanooga -- A couple of reason -- 1st, the course lends itself to this kind of pacing with the positioning of the hills. Aside from the hill out of transition, the first 6-7 miles and 13-19 are relatively flat and a good opportunity not to make up time but at least not lose it. I plan on running more by heart rate on the flat and early portions and using RPE and Heart rate to govern efforts on the hills and maximize the downhills as well -- I think this will be a better pacing plan than trying to stick to hard numbers. 2nd -- I find that a 30 sec shift in pace is very difficult to do after running 6 miles and I think I'll run better overall using a HR RPE strategy - and I think I'll be giving away time unnecessarily on the easier portions of the run course.
So all that said - how should I run this race rehearsal? I was thinking start slightly slower than race pace (E/L pace is 7:54-8:01) and build into that over 3 miles or so. Then E/L pace for 12 miles, Best possible pace for 3 miles?
Let me know what you think.
Comments
Great to hear from you! The intent of the run is to get in 18 miles (not 21!) at target race effort (HR is not accurate really in standalone run vs race after 2.4+112) while you fuel the hell out of the session -- proper pacing and fueling are most peeps' biggest limiters.
I say go 12/6 as 12 at E/L pace then 6 on your way up to MP /Z2. The run should get harder as you go but not too hard -- fatigue is high right now.
Plse see wiki for run pacing by HR!
Didn't see this until this morning at work after my run --
Ran 2:35 -- 20 mi (sorry) and 15-20 were my fastest miles of the the run -- Nutrition went great. Really looking forward to race day in Chattanooga -- Trying not to jinx myself or anything but I'm in my best shape ever. FTP, vDOT, Weight all at career best.
I'll be sure to post race rehearsal plan and race plan in the forum in the next few weeks.