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I just dont think that I can run that fast for that long

jimmy augustinejimmy augustine
in General Training Discussions

I am in week 18 of th beginner HIM program. My 5k time gave me a vdot of 41.6.

This has led to the following paces:

Z1 9:47

z2 8:25

z3 8:07

z4 7:53

z5 7:27

 

I can hit them in training but I cant imagine going z2 for the 13.1 run of a HIM. As I go in to my RR this saturday, rather than z2+30sec for the first 3mi, I am going z1 for the first 3mi. Then we will see what is left for the next 3mi.

I guess my question is how many of you EN vets end up hitting your target run paces?

Comments

  • steveperxsteveperx
    I would suggest going into the RR trying to hit the paces that are prescribed. You might surprise yourself. If you can't maintain that pace, THEN scale back at the race (or next RR). The whole point of RR is to benchmark yourself for the race.

    For a half, I have typically hit my paces. It's not always easy, but I can do it.
  • Beth_SBeth_S
    Try out your paces. You may surprise yourself. did you do a RR before this one? How did it work out?

    In races, I always find the trick of the first three miles really is going slow enough -- I it way more common to look down at your watch and realize "hey, I'm running a minute faster/mile" than to have to pick up the pace. Remember, you can keep Z2+30" for the entire thing if your legs aren't feeling like speeding up at mile three.

    p.s. My favorite trick is dividing the run into quarters. You have four 3.3 mile run to do. One of those is easy-peasy. Reset after that you have a relatively easy brick run. Reset head and do another relatively easy brick run. And the fourth is the best, because after a whole day of being a very disciplined watt/pace/heart rate watching rider with little imaginary Rich and Patrick angels/devils on your shoulders, you get to do whatever you want! Run fast! Chase people down! Time for the fun to begin!

    What's your race?

  • Doug JohnsonDoug Johnson
    Hi Jimmy, Heading into Week 18 you've definitely done a lot of work over the past few weeks and there's bound to be some fatigue in your legs. I'm in the same week of the HIM plan right now and even running at Z1 feels a lot harder than it should for me. You're gonna be tapering before your race so your legs will probably feel at least a little better coming off the bike in the race than they will the day of the RR. I'm not suggesting what zone to run in for your RR, but just something to keep in mind!
  • Dino SartiDino Sarti
    The other factor is the race. It just gets you going. I find it really hard to do a solo 13.1 time trial, but in the race, with other runners and the thought of the finish line I surprise myself. When I did the Pasadena Rock and Roll half earlier this year I set a goal of 8 minute miles. At the end of the race I felt I suffered over the last 5k, but surprised myself with a 7:40 average pace overall. Adrenaline is powerful.
  • Peter GreaggPeter Greagg
    Also have a look at the long run execution download (I can't seem to find it right now) that suggests a range of paces.
    Before that was released, peeps would subtract 1.5 or 2 Vdot points from their 5 km Vdot — this is in recognition most of us can't hold that 5 km Vdot for a half mary or full mary — which is why it is recommended that you do a half mary at the end of the OS to help you benchmark your 5 km Vdot to longer distace races.
  • Peter GreaggPeter Greagg
    Still can't find the long run execution pack in the wiki but it gives a range for HIM run pace of 88% to 93% of your threshold pace — noting that MP is (about) 93% of threshold pace according to Daniels.
    With a Vdot of 41.6, this gives a HIM run pace range from 8:32 to 9:01
    But as other have said, your RRs are to help you make better pacing plans
  • jimmy augustinejimmy augustine
    I guess I will just let it rip as planned in the rr and see where I am. We will see how it goes!
  • jwpicciottojwpicciotto
    Jimmy - These paces are for single sport, not multisport. So when it says run at 1/2 Marathon pace, that is your pace for a 1/2 marathon only. Not a 1/2 marathon at the end of the HIM. There is a pacing guidance aid somewhere on the wiki that will help you to determine your actual race pace. As an example my Marathon pace is around 9:00/miles. My IM Marathon pace is around 11:00/mile. If I tried to run a 9:00/mile in my IM, I would be cooked.
  • jimmy augustinejimmy augustine
    @John - Yea. That makes more sense. Still, my paces look like pipe dreams to me. I can put down a better 5k than a marathon. I have run 6 over the past few years and have never hit what our pace calc says should be my marathon pace.
    But I guess the R is where we are supposed to try stuff out so I will try to go MP+30 sec for the first 3mi an then up it to MP for the next 3 and see what happens.
    The truth for me is that if I can get anywhere near those paces I will have a big PR coming up in a few weeks!
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