Brian Pan - Micro Thread
Hi Coach P,
Happy New Year !! Hope you had an enjoyable break!!
I've been busily engaged in Run Durability 2, and I wanted to clarify with you how to execute the Sunday run workout, i.e. the Below-At-Above TRP portion. Some questions (I probably should have asked earlier):
1. For 3 minute increments, does this mean the below, the at, and the above, should be each 1 minute long, so that we have 3 minute cycles? Or is each below, at, above, 3 minutes long?
2. I typically run outdoors, and I measure TRP against my HR ( I have a Garmin Forerunner 225 to track this). I keep my HR within the median of Zone 1/2, which is relatively easy to do. In order to execute the B-A-A TRP, it becomes more difficult for me to track based upon pace, since the outdoor terrain varies a bit (hills,etc.). So I tried executing it as +/- 5 BPM in HR (vs +/- 15 seconds of pace). Even this proved to be quite challenging, since I believe there is lag on both measurement (from my watch) and also physiology (there were periods where I had to literally stop and then walk, to bring the HR down). Should I be executing these indoors on treadmill?
3. I think I'm missing the objective of this workout. What am I trying to achieve? Any direction much appreciated. 
Cheers,
Brian Pan
Zurich, Switzerland
Comments
The B-A-A are 3' intervals...so 3' below, 3' at, 3' above. You don't need to be that laser focused on this interval...think of it like driving the highway. You are either right lane (below), middle lane (at) or left lane (above)...just go a bit easer (or harder) than your baseline pace.
We are trying to build some fluency here within specific zones. You naturally will "settle" into a speed, but I want you to have the capacity to switch gears, take the "edge" off by backing down by 5" per mile...or add work by nudging things up. Most people have very ruditmentary "effort control systems"...but not you!
How's the weekly mileage going?