Run miles 1-6
I know this might sound like heresy, but I would like to hear people's opinions. This is my first season with EN and my first IM prep using this program and philosophy regarding race execution. I have done 4 IM races before this.
I am really wondering about the benefit of the easy run pace + 30 sec. per mile for the first 6 miles of the run. I have never done this before. I always start out easy off the bike but I know I am not at the +30 sec. per mile pace (because I have made myself do this in practice this year). I have a very steady paced IM marathon (generally a back half that is about 2-3 minutes slower than the front half) and in my last two IMs (back in 2008) I ran 4:05 and 4:03.
Should I give up the 3 minutes early on? What can I expect to regain later? Anything? or is this just giving 3 free minutes away? Or should I just continue doing my own thing since it has worked out not so badly in the past?
Thanks all for your insights!
---Ann.
Comments
Ann:
My counterpoint is that we've had hundreds and hundreds of EN athletes do this successfully since 2008. It works, in spades.
Countcounterpoint is that what you've been doing appears to work as well
.
Countcountercounterpoint would be to ask if those IM marathons above were, in fact, good runs. In our experience, a good IM marathon is run at your VDot Easy pace. If you can look at your IM performances and say "I estimate my VDot is X = E-pace of Y = I should have run a 4:04 marathon, which I did in fact do = my stuff ain't broke, gonna keep doing what I'm doing.
It's always risky to comment after the Coach has spoken, but ... what the heck.
I admit to having run my two best IM marathons, in '09, at the exact same total time as yours. My splits for the 4:03 were 2:02 and 2:01. My long run pace going in was 8:57. My first six miles were 9:30/8:58/9:30/9:30/9:32/9:41 (sl. uphill). From then on out, I was able to keep my pace about 9:15 (avg for the ups and downs), and do 10:28 for the final 1.2 miles, or 8:45 with an uphill finish.
This was done WITHOUT a pace watch; I was just trying to titrate my effort to go a little harder with each 2 mile increment, walking the aid stations and getting topped up on fluids in the first six miles.
That last point is key, IMO. I believe the reason this method works is because it allows us to stay well hydrated as long as possible. Our biggest enemy, assuming adequate fitness and even bike pacing, is getting more than 2% dehydrated before the end of the race, as well as running out of fuel too soon. I think of the first six miles as banking fuel and water, not banking time.
I don't know what my open marathon time would be. I haven't done one since 1992 when I ran 3:35. Given this was almost 20 years ago (I ran 3 back in that period - 3:42, 3:35, and 3:33), I don't know that I would be able to replicate this.
I think, given what I have heard, I will be extremely cautious for the first 6 miles, but maybe not hold back the full 30 seconds and just keep putting one foot in front of the other until I'm done. JKR.
---Ann.
Anne I think you've got it right...you have the experience to find that early pace which is easy for you and you're doing the walking breaks. Running easy+30 is hard to do in an open training run...you have to force yourself to slow...
but I would also add that like power on the bike thre impact of faster pace early has a greater detriment to your second half pace....it might be surmised that if you slowed 2-3 minutes in the first half you would have a stronger second half....not that your even split run is anything but a good run! I'm just opining that you might run a stronger negative split - I think you're ok either way because you have the necessary experience.
My open M time is 3:25 recent (2:40 20yrs ago)...but I have been doing all my long runs counter to my "normal" open run trianing and following the EN guidance....as this is my first full IM I want to be prepared to start slow..would rather err on that side of the equation...
....not sure if you are training for IM Louisville...but if you are ...I will be looking to follow you....I would be happy with a 4:02/3 M in L'ville.
This isn't really in answer to Ann's question, just adding some thoughts about the 30" thing.
I did my long run yesterday as 100% race sim:
Hip flexors, hips, and my normal stuff started barking at me by about mile 14. From 15-18 I still felt fitness-fine, could have shifted into 7:30-45 pace if I wanted, etc, but I was also becoming just more and more unconfortable and thinking about what that meant for race day: making mental notes to stretch more, do ice baths, pick up a pair of compression tights (did that last night, Walgreens, $38).
So basically the Comfort Suck was definitely there by mile 18. Not the Nightmare/Body Screaming to Slow Down Suck, but the phunometer was definitely pegged. I felt that if I had had to run another 4 miles, it would have definitely required me to focus much more to continue holding that pace, very similar to race day.
Now, cast your memory back to all of your long runs. How easy has it been to just flake and come off the pace by 30" in the last few miles, without really noticing. My point is that later in the race it becomes very, very easy to come off the pace a lot, or little, because it just becomes much harder. So by doing 30" per mile, you're pushing The Suck, which will come, farther back into the run course so that you only have to push through it for 5-6 miles vs 8-10.
My observation is that by doing this you're much less likely to slow down by 45-90" per mile in the last 6-8 miles = you get back your 3'. I gotta say it was very powerful to see my 8:45 average pace at mile 6 spool down to :38, :34, :30, :26, :24, and :23 as I dialed in E-pace and just got it done. Felt like I would have easily been at :19 or so by mile ~21.
Thoughts?
I don't usually wear a Garmin, but I will tomorrow as I do my long run for the week. I am going to do the +30 for the first 6 and then track each mile after that for the duration to see the effect. The point about pushing the Suck back as far along as possible is a good one. I never really feel THAT bad (luckily), but the last miles are never rainbows and unicorns. :-)
Joseph, I am gearing up for IM Canada - same day as you, just the other side of the continent! Good luck out there. Best wishes for that 4:02 (or better!)!
---Ann.
Yes, very powerful to watch that 8:45 spool down to an 8:23 average pace for the run, and the first 6 miles are a complete non-issue. On race day I plan to drink a couple bike bottles of fluids in that 6, then get to work. Also, between watching your current pace, seeing how that affects the average pace for the mile you're in, counting your strides, focusing on your form...there's a lot to keep you occupied, which is good.
I count left footstrikes to 20, then start over...or I'll count to 20, then 30, then 40, then 50...or I'll count footstrikes for a minute to see my stride rate (like to see it 90-92rpm), etc. Last night I found myself counting breaths. Just takes my mind away from the legs and I get into a good rythm