Re: Zones, Cardiac Drift, Course choices

tswent

Hey Coach,

I've noticed that during my run workouts, I am off a little at the beginning as I think it takes me a little longer to warm up.  The only reason I say that is that my first Z4 mile is my slowest.  I also noticed that after the 2 Z4 miles, I'm still able to hold pretty close to that pace.  E.g., during my run yesterday, the two Z4 miles were at 8:28 and 8:17, my Z4 pace should be 8:22, however I finished the remainder of the workout at 8:21 for 1.5 miles, when I was supposed to be in Z2.  Should I continue this if I'm able?  I've just noticed that my times have dropped every test.  

As far as the bike goes, after the main sets are done and I'm to drop to Z2, my heartrate doesn't really drop unless I basically don't pedal.  I feel comfortable pedaling at the same pace at the end but my hr is typically around the Z4-Z5 range.  How can I take this into consideration?  

In regards to course choices, I've continued to do the same course every weekend and quite frankly it's getting quite boring.  With the longer rides coming up, is it possible just to pick a different course, maybe even one that incorporates hills in them?  The only challenge is being able to meet the different sets in the workout.

Thanks,

Ted

MattAaronson

I realize this is a coach thread but replying (a) to suggest you may want to post this to the training forum as some members may have good input for you (b) to let you know my first z4 run interval is also always my slowest, and (c) yes, change up your courses, you'll be more happy...

Coach Patrick

Ted - great stuff here. Matt hit most but to reiterate; the first takes time..,weird the rest are you not being able to slow down. I'd run the paces as long as you can sustain it.

Sounds like you aren't hydrated / recovering from that set and you are paying the price. I'd check that out and see if a tweak there plus an easy 20' spin will get you back on track.

PLEASE change your course up!!