What to do when you can't hold your pace?

rlh2000

This last Thursday I had a hard time holding my target pace in the last part of my run. So I had a choice

1.) add brief (30-40s) rest breaks whenever I fail to hold pace for about a 1/4 mile.

Or

2.) slow down the pace

Which one delivers more training effect?
a) Physically
b) Mentally

rlh2000

I'd vote for slowing down the pace. I think that is a more realistic approach for races. In my experience, giving myself a rest break just leads to more rest breaks. I also think it depends on where you are in training. In the OS, the goal is to hit the targets HARD, so then probably a bit more rest if it lets you nail the pace. But in race prep, I'd vote to drop the pace.

Peter Greagg

@ Chris — I assume you are in Race Prep mode?
If so, remember that the focus of this mode is to 'put far under the fast'.
Accordingly, it shouldn't be surprising that you (sometimes) struggle to hold the set pace in the last part of your long run.
Are you practicing race nutrition on these long runs (if not, your problem might be caused in part at least by a lack of fuel)?
If you are fuelling during the long run, and you still cannot hold your pace late in the run, then my suggestion would be to insert short walking breaks every mile or so (think of mimicking EN IM run/walk aid station strategy).
IMO, this is a superior strategy, rather than just slowing down, because although you are taking walking breaks, you are still practicing your race pace running.

morpheus

Has it been a trend or a one workout anomaly?

Trend? IMO, you need to rest up for a couple of days.

One wko? Don't overthink it. These are paces that you set up by a test. That means that they are set by what you can hold. But, stick to the paces and don't overachieve. Popping before the intervals are done could be due to so many factors like cumulative fatigue (see rest up for a couple of days), bad sleep, bad work stuff, bad life stuff, bad food stuff.

Personally, I'm a believer in the all or none approach. Like pushing watts in the intervals on the bike, if I can't hold my watts very long, I know the wko is gonna be ugggly. And, I just shut it down to a soft spin, aerobic, very ez for an hour. No cost. Similar approach to the run.

Remember, that you have the ability to make recovery audibles in YOUR plan based on YOUR place on the upslope of stress/recover/get stronger/repeat. Our plans are Top Shelf. But, you can still individualize it based on whether or not you need a recovery day.

Do you use the PMC in WKO+? If so, how's it looking in regards to your TSB? If it is up in a reasonable range and you're still dragging, that's a bit tougher to work thru. But, if it's at the lowest point of the year, maybe a day or two of rest could get you back to nailing the intervals.

Sorry, I know this isn't exactly what you asked but I wanted to just offer up another angle to look at it.

Gordon Cherwoniak

Chris,

For me it depend how early in the workout this breakdown occurs.  The earlier in the workout the more inclined I am to slow the pace down.  If I'm in the back half I definitely take the brief breaks and keep the pace. 

Also as mentioned by Chris H is this a trend.  I'd take a close look at the previous few days workouts.  Have you been pushing extra, more time in the bike zone yesterday etc.  Make sure a previous workout is not affecting a downstream one. 

Also if this a trend of the Thursday long run I might look at the intensity of the Wednesday bike remember 95%-100 and watching the intensity of the Tuesday and Wednesday runs, i.e. no overachieving especially Tuesday on the zn4 stuff and leave any optional work. 

Gordon