Slowing Down Run Pace

ColinCook

Hi Everyone,

I'm new to team EN, but just for a quick background, I am training for IM AZ, which will be my first IM.  I had a big day of training today and did the planned 112 mile ride with a 6 mile run off the bike.  The ride went great and I felt very fresh coming off the bike.  I know the goal of today's run was to go super slow and atleast 30" slower than easy/long run pace and my long run pace is typically around 7:45.  However, I had a lot of trouble slowing down my run pace.  With this being my first IM, my goal/plan was to do 8:30 min miles.  Here are my mile splits:

1:  7:33

2:  8:08

3:  8:19

4:  8:14

5:  8:10

6:  8:48 (pretty big hill during this mile)

These splits include using the run-walk method with 9:40 of running to 20" of walking. 

I've been working on my run form a lot over the last year and I've really focused on a cadence of 90.  The problem is when I do this, I just can't seem to slow down my pace.  Normally I really focus on my cadence and keeping my strides very short.  However, each time I did that, my pace kept creeping down to a high 7 min pace when I checked my Garmin.  When I focused on going slow, I felt like I was going painfully slow, but I couldn't seem to get my pace as slow as I wanted. 

I know there are worse problems to have and I definitely felt great when I finished the workout, but I just don't want to come out too quickly and blow up on the run.  Its all about mile 18 right!  Perhaps I have improved my run so much that this is the proper pace for me, but I'm curious if anyone has any suggestions for me.

Thanks in advance!

gilliatt

Those first few miles always feel pretty good. It is nice to get out of the aero bars....completely normal. If you run give that 3 minutes up the first 6 miles you have 18 miles to make it up.

Michele Cellai

It's all about practicing how to go slow. It will be worth it later on when you are still running after mile 18, passing all of the folks that had great bike splits and/or went out of T2 running hot, but are now walking.
It was THRILLING to be running at the end of the marathon as I counted road kill.

Norton

You'll be in a minority of one if you finish an IM marathon following the EN run guidelines and wind up wishing you had run faster than you were supposed to. Keep it simple; follow the directions, execute well, create success.

ColinCook

Thank you very much for the responses everyone. However, I guess let me ask this question; Should I reduce my cadence down to below 90 in order to reduce my speed? I was under the impression that I should try to go as slow as possible, but still maintain proper form.

mattsull

I wouldn't worry about cadence or form as much as pace in those first six miles. A pace that is too fast will make or break your race, not cadence. It hard to do and takes discipline.

Nemo Brauch

Agree with Matt. One thing many folks will do to get the slower speed is walking 30 steps at the aid stations. It will help bring your average speed per mile down. In addition- if you find yourself a quarter mile into the run going way too fast, don't be afraid to stop and walk for a few steps just to "reset" your head and try hitting the slower pace again.

jburbatt

Learning to run slow with good form does take practice. I find that while I have good posture and cadence, when running slow I'm running more up and down than forward. Not sure if that makes sense, but in my head that's how I keep my pace slower. And while it feels fine to be busting out that faster pace since you can, I'm sure everyone will echo that you should stick to the pacing guidelines of 30"+ in the first 6 miles, you will be glad you did, and you will definitely make up that time later if you execute properly.

gilliatt

Colin-
To expand a little more on this topic. Running a little faster gets pretty costly pretty quickly. You might be able to hold 7:30 pace for several miles vs a theoretical 8:00 pace you should be running. Do do this for 20 miles you have saved yourself 10 minutes. You bonk hard and walk one mile at 17 minute pace, your 8:00 pacing self will go right by the 7:30 hero.

Bob Arsenault

Colin,  my recommendation would be not to change your cadence.  With practice you should run with a 90 cadence for a 9:00 min pace as well as a 6:00 min pace.   Your cadence should never change just your foward lean which will affect your pace.

This does take practice.  As the others said it is not easy to run that stupid slow pace off the bike, but you HAVE to do it, or you will pay the price later in your day.   If this means walking to get there then walk.

You need to be confident that your Vdot is set correctly, so make sure you have a good test so that your paces are where they should be.

Good luck in Arizona !!

Chris G

Let's take a step back here folks...running slow is really easy. How can i run slower? Well you just make yourself not ru as fast. Walking is a fix for when you screwed it up and ran too fast. Look at the gamin and if it says you are running too fast then slow down. Not rocketsurgery. If you feel great and it seems way too easy then you are doing it right and you can take solace in the fact that in a couple of hours it will suck enough to make up for any unintended or unwelcome good feeling the first few miles out of T2.

Chris G

Your run cadence will sort itself out

Cary Blanco

Just keep an eye on that garmin coming out of T2 - unless you completely nuked yourself on the bike, you will run faster than you intend. Plan on looking at the garmin 2x a minute and adjust as necessary. Walking the first aid station will take you out of the fast rhythm your body is attempting.