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Running Interval Pace quandry

I'm having trouble reconciling a couple of the EN policies on pace training. So much so that it woke me up at 4AM thinking about it. I guess I have a sickness or something...

I did my first 5k test a couple of weeks ago and was surprised how fast it was (for me anyways) at 7:19 pace for a vdot of 42.8. The last couple interval runs I did as part of the Oct OS were MUCH faster than Z4. I did the 1/2 mile intervals around 6:15 pace because I thought I should be "running fast to get faster".  I fried myself to get these times and couldn't keep that pace much longer, but was able to almost completely recover in the 3 min rest period for my next go.  I was able to do the mile intervals ~7:15. 

However, after finally reading the running with pace ebook and also actually paying attention to the prescribed workout I realized that I should have been doing these at like a 7:44 pace (my Z4). I haven't read Jack Daniels book yet, but does it make sense to do these short intervals at a pace that is noticeably slower than what I could hold for a 5k?  I'm perfectly willing to follow whatever plan you tell be to do but I'm trying to reconcile this in my head with the overwhelming themes I have found in EN being maximizing ROI and training fast in the OS to get faster. Would I not be providing more training stress in the same amount of time by running faster if I can? Especially considering that I am still nailing (or exceeding) my power targets on my bike workouts the next day. I certainly assume that the intensity and duration will continue to pick up going forward so I am trying to correct any mistakes I am making as early as possible. As a further note, my legs are constantly sore but it's not a bad sore, just that comfortable "I know I'm getting stronger" sore.  And I've certainly been on a training high since I've started the OS.

I would appreciate any advice, thoughts, or feedback on if your pacing for these shorter interval runs.

 

Comments

  •  @John:  I sometimes have the same problem.  I come from a track background, so a lot of the intervals feel easy to me.  But try to rein it in a bit.  They are working specific physiological systems in your body, and if you're always red lining it, you will either get too fatigued to other workouts (bike and/or running) or you will get injured.  Don't forget, you are training for 13.1 or 26.2 miles, you will not be sprinting those, but the shorter prep work pace is still fast comparatively with your actual race paces at those distances.  Be patient, let your body adapt, and look forward to your strides if you need some "juice" to your workouts!  Trust the plan, it works.  I did the OS (for running anyway) until maybe 3-4 weeks prior to my race and did fine.  My XC kids complain about the same thing, especially when they do tempo work, that its too slow, but just remember, stay true to your recovery set times, those are just as important.  Its early, be patient, the long stuff will be here sooner than you think and you'll wish you were on the track when you're doing a 10-12 mile run with intervals in those!!  Good luck.

     

    Dan

  • @John:

    • What Dan said.
    • Test, extract a VDot from the test, calc training zones, and train AT those zones.
    • Resist the temptation to run faster than the prescribed zones. Think you can/should be running faster? Prove it by testing faster and bumping your paces upwards.
    • As Dan said, you need to look beyond the session you're doing right now and consider downstream sessions. Running to hard on Tuesday can compromise Wed, which compromises Thursday, etc.

    The bike is a "little" different, as you can usually roll the dice a bit and ride a little harder than prescribed, but you want to be patient, and strict, with the run zones until you're deeper in the OS and have sorted all of this out.

  • @Dan/Rich - Thanks guys!  It's kind of what I was expecting, but I still needed to hear it... 

    @Rich - I guess I'll take it as a reminder to be spot on my run paces and also as an excuse to push above them a bit on the bike .

  • @John, Dan is spot on. You definitely want to stay within the pace guidelines. Just wait till you hit the VO2 block later in the OS. There will be 200s, 400s at Z5 and youu will for sure think you can run faster than that pace for 200m. I know I did and paid dearly for it. It's a 200, I can run that pretty fast right? Why run it at a 6:50 pace when I know I can do it at a sub 6 pace? Tweaked my hamstring and wasn't able to run faster than MP for the rest of the OS. So the paces are there for a reason.
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