Question about the brick runs
I am doing the beginner OS plan and had a question about the brick runs on Tuesdays and Saturdays. If I ride in the pain cave and go out to run, I have no choice but to run hills. My quesution is this...When doing the brick runs, is pace more important or HR/PE? Because of the hills, my PE and HR are both usually higher than the prescribed amount (usually z3 when running at MP or HMP pace). I am able to complete the excercise at the increased rate without a problem but I just wanted to know what I should be targeting.
Thanks from a total noob.
Herb
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Comments
I am no wise member, but I believe for running hills, PE is the best guage rather than killing yourself trying to maintain a pace going up an incline.
Herb, I'm in the same situation running from my house...hills, hills, hills. I've gone on PE. However, when I download the run to WKO+ I look at nGP (normalized graded pace) which is the pace you would've run if that section was flat. Since I run the same route, I know that x pace at this hill is the nGP that I want to hit.
Hope that makes sense.
No pro here. I find that what goes up must come down. I run on rolling hills for every run and I just try to ensure that the avg pace/HR hits the mark. If I have to slow going up, I make it up on the way down......
I'm with Shaughn. If I slow down going up, I hammer going down to get it as close as I can. Otherwise I'd never see my actual pace zones (it's hilly up here in New England!)
Patrick recently wrote something along the lines of: work is work, 7:00 pace on flats is the same as 8:20 pace running up a hill.
So I think it's safe to say that you're good to go.
MIke
Herb