Changing Running Paces between official tests

ccotstanza12

I ran in a 3 mile turkey trot on Sunday and just entered my time into the data tool. My time is significantly faster than my first test, and subsequently my paces are faster by almost 30 sec. (ex. Z4 was 8:02, now 7:36).  As someone who has been known to over-do it with running before and reading that the workouts get harder through each phase, what are your thoughts on whether to move up to the new paces now or wait until the next test? I should probably mention I never had any trouble keeping any of my previous paces.

 

MattAaronson

I would use the new paces. In my view there's nothing like a real race to give you an accurate VDOT.

John Withrow

x2 on what Matt said.

jhbinsc

If you think it was an accurate course and valid test, I'd use new zones/paces. If you start to have trouble meeting pace goals using new zones would address this question again!

Bruce Thompson

Claire - You are seeing the results of the EN program.  Work works.  Go with the new zones.  You've earned them in a race.

William Jenks

Agreed. But the test is being able to keep up the workouts the next day too, so just keep an eye on it.

Keith Wick

You earn the right to increase your paces by proving you can run faster. You ran faster, so enjoy your new suffering and pain threshold

[Deleted User]

Awesome! I'm kind of in the same boat. My run Z4 pace has gone from ~6:58 to around 6:40 now that I'm well into the OS. As a check, I like to use my RPE and heart rate to see if I'm in the same zone. And just to reiterate, be extra careful of not getting hurt by running too hard too soon and don't drive your training into a wall.

ccotstanza12

Thanks for all the great responses. I agree it's much easier to get an accurate assessment during a race. I have been going strong on both rides this week (doing the Turkey Week Hack). I will try the new paces this weekend and be sure to ease off if I feel my body start to crumble...it's definitely a fine line.