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Thanks and a running question

John SchneiderJohn Schneider
in Coaching Forum 🧢

Thanks to everyone who assisted me during the season I finished my local HIM A race in 20th overall, 6th in age group, PR of course!

With my season finish brings a running question, clearly the area I need to improve on next year, I had no kick in the last 3 miles as I was expecting :(  I did have a full stomach the whole run, so I think I will need to cut down on nutrition last 20-30' of race next year, stick to a little more salt/water and/or gatorade instead of my heavier drink. 

I'll pick week 14 as an example 80' z2, 25' z3, 15' best possible.  When I trained during my long runs 120', the z3 work I was hitting mostly uphill sections, followed by a slight downhill for the best possible.  If my z3 run was 7:30 pace during this time do I make the z3 work at pace at z3 pace/7:30 or something else?  Also during the 15' most is slight downhill so what pace/guidance would the WSM's have for me?

Thanks in advance and thanks again for everyone's help this season, I really appreciate it.

Comments

  • Coach PatrickCoach Patrick
    John, that's AWESOME! Nothing like closing out the year on a high note. Very impressive.

    In terms of your workouts, your paces are meant to be a guide on flat terrain...so if you are meant to run 15' in Zone 3 @ 7:30 pace but you are on a 2% to 3% incline, then a 7:30 is really a 7:48 pace (see this chart here: http://www.trinewbies.com/tno_running/run_treadmill_chart.asp).

    Hills are a great tool for building run fitness and durability without necessarily need to run really fast all the time.

    This winter is a great time to start laying your foundation...but first, enjoy what you accomplished this year!
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