Running Pacing: Pacing for Long vs Short
My running zones are as follow:
Easy Pace: 9:59
Z2 8:35 Z3 8:17, Z4 8:02 and Z5 7:36
So when doing running plans and calls for Z4 and Z5 for 1 mile runs with rest time and repeat. I find that 8:02 to 7:36 is too slow. I find that 6:30- 7:10 is very comfortable. However longer distance 8:17 pace is challenging once I get over 15 minutes. Also 9:59 pace hurts my knees. My average cadence is about 95 to as high as 120 and have no leg pain for shorter distance under 5 miles. These numbers are based on several run test for zones and came from VDOT.
If I run faster for these mile repeats Im I messing up something else down the road?
So does my running plan need to change? What if anything else I need to change
0
Comments
Keep your running zones as they are. You earn the right to run faster by testing faster. Most of us can run faster than our prescribed zones, but just because we can doesn't mean we should. These zones are helping to train specific functions of your body---z4 is for threshhold, z5 is like the vo2 max stuff, etc. The z3-HMP stuff is hard, no doubt, but as you keep running at this pace your body will adapt.
As far as your knee pain, there are many factors that could be contributing to this such as your running form, shoes, etc. You may want to hit the medical forum for that and post some more information to help them help you figure it out.
if your race distance is 70.3 to IM, then keep your assigned paces for the short stuff, which you say seem slow, and use that extra energy for trying to build up the pacing on the long stuff. the pacing on the long stuff is what you want to make solid.
if your race distances are olympic or sprint, then you are probably still better off sticking to your paces to avoid injury. however, if you have a solid running instinct (know when to hold back or how to avoid or detect injury), then go with the faster stuff.
however, swimming and cycling are also factored in your plan, so it's always risky to try to go faster than your assigned paces, unless you have more experience.
gh