How do you guys plan the pace for your 5k test. I start with my Z4 pace and speed up depending on how I feel. I'm curious how other ENers do it. Happy testing.
Ive found its better to do shorter tests/races via Perceived Exertion (RPE), rather than look at watts or pace. Its imperative to start out the first 10-15% (time) at an effort 15% BELOW what you think your effort should be. Then, i view it as "Chinese water Torture" ... Effort level gets progressively harder thru out the entire test, with the last 1-2 min being all out, ready to puke mode. Trying to maintain an even effort results in slowing down as the test goes on.
having a repeatable course really helps with this. I like doing my mile intervals on a track or treadmill but I've found a little stretch of road that is decent for tests. A couple of little hills but it's a standard I can use.
First mile: Go out quick, pressing, aggressive, but holding back, not all out. That's my mindset, totally subjective. Mile 2: Checking watch as mile 1 ends, now I know to press a bit harder, sometimes just thinking about it shaves a few seconds, still under control though. Mile 3: First half...start pushing it knowing I'm starting to get tired, still not all out. Second half....whatever I have left in the tank to pick the pace up and get over the last hill!
If there was a softer way to do these tests, I would've found it and marketed it by now! It doesn't exist
Maybe it goes without saying, but I'll say it anyway. A good warm up, for me, is key to running in general, but especially the 5k test. It takes me about 2 miles for me to reach and maintain a Z4 pacing. Otherwise, it's like trying to swim your T-pace immediately after jumping into 55 degree water. Too much of a shock to the system.
I also over fuel by eating a bunch of shot blocks during this warm up. I usually get a little jittery half way through the test and have found that the extra sugar helps.
FEB OS Wk 5 for me. Finally, after 2 awful ones... a nice run today. Good warm up, good intervals...and then some longer HR intervals. 70 degrees and breezy. Hopeful for a good Bike/Run brick tomorrow.
nice 4 miles yesterday with some trx exercises, and box step ups beforehand.
Today, a nice short good feeling brick. Legs are feeling good and my new kicks I got yesterday I'm sure helped!
Tomorrow, 2 hours in prep for my half in Phoenix next Saturday. I'll be pushing the bike test back to Tuesday to give myself some recovery time beforehand.
Good run right off the bike...first time training with Clif Bloks...it took a little getting used to, I am glad I am starting now practicing my fueling plan.
I went to a chi hill running class this am with Danny Dreyer and our local chi running instructor-learned some really good stuff about running 'without your legs' up and down hills! I treated this as technique drills and didn't push myself at all, just a couple of miles of running in an hour so still feel like I am resting for test tomorrow. I showed him my form pics I posted in wk 1 run thread and he wasn't as critical as I, especially on the second; he said my lean wasn't that bad but I had my head up too much (throws your body out of alignment). So new focuses about keeping that ball between chin and chest.
Not good at selfies, but here is one of me with Danny:
Finished out the week with a long run on the treadmill as you all were resting for the test today. Got my 2 hours in and felt good (little hungry at the end) and hit up a yin yoga class afterwards. Three EN teammates ran some of the run on mills next to me and then we did the yin yoga, and lunch. Good stuff!
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the great balance of the universe, because the bike has gone so well!
First mile: Go out quick, pressing, aggressive, but holding back, not all out. That's my mindset, totally subjective.
Mile 2: Checking watch as mile 1 ends, now I know to press a bit harder, sometimes just thinking about it shaves a few seconds, still under control though.
Mile 3: First half...start pushing it knowing I'm starting to get tired, still not all out. Second half....whatever I have left in the tank to pick the pace up and get over the last hill!
If there was a softer way to do these tests, I would've found it and marketed it by now! It doesn't exist
I also over fuel by eating a bunch of shot blocks during this warm up. I usually get a little jittery half way through the test and have found that the extra sugar helps.
You can read about my crap-tastic test here:
http://members.endurancenation.us/Forums/tabid/57/aft/17970/Default.aspx#199361
FEB OS Wk 5 for me. Finally, after 2 awful ones... a nice run today. Good warm up, good intervals...and then some longer HR intervals. 70 degrees and breezy. Hopeful for a good Bike/Run brick tomorrow.
Today, a nice short good feeling brick. Legs are feeling good and my new kicks I got yesterday I'm sure helped!
Tomorrow, 2 hours in prep for my half in Phoenix next Saturday. I'll be pushing the bike test back to Tuesday to give myself some recovery time beforehand.
Trish- new kicks always help even if just mentally!
.5 mi WU at z1, 1mi@z3+(5s), 1.5mi@ z4(-5s)
I went to a chi hill running class this am with Danny Dreyer and our local chi running instructor-learned some really good stuff about running 'without your legs' up and down hills! I treated this as technique drills and didn't push myself at all, just a couple of miles of running in an hour so still feel like I am resting for test tomorrow. I showed him my form pics I posted in wk 1 run thread and he wasn't as critical as I, especially on the second; he said my lean wasn't that bad but I had my head up too much (throws your body out of alignment). So new focuses about keeping that ball between chin and chest.
Not good at selfies, but here is one of me with Danny:
Since I did my bike test on Saturday, I ran 3 EZ miles on the mill today. I will do my run test on Sunday.
I'm a believer. If not for the form focuses I'd still be running like a rag doll! Nice pic!