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RR2 IMSG
Completed RR 2 for IM St. George on Saturday and everything went well except that I continue to run too fast. My LRP is 9:22 so should be hitting 9:52 for the first 6 miles (or in the case of the RR the entire run). I tried to run really slow and even walked to slow down, but still ran too fast.
Pace |
NGP from WKO |
Terrain |
9:27 |
8:48 |
Uphill |
9:18 |
9:29 |
½ Uphill |
8:39 |
9:16 |
Downhill |
9:39 |
8:59 |
Downhill |
9:45 |
8:26 |
½ Uphill |
9:34 |
10:05 |
Downhill |
Should I be walking even more to insure I go slow enough for the first 6 miles?
0
Comments
I'd actually suggest taking a few of your remaining runs during the taper to practice that 9:50 pace. Really feel the pace, memorize it, internalize it, imagine you are at Mile 1 of the marathon and super excited- feeling great, but control yourself to go "that slow".
A good way to get into the mindset needed for the slower pace coming out of T2, is to start in T2. Remember Coach Rich's mantra, "Slow is smooth, smooth is fast." Ease up right off the bike, walk, don't run to your bag, make sure your breathing slows down, take some time to get in salt tabs, sun screen, water, even a port-potty break. If you're feeling rushed in T2, that's a sign to back off mentally, to get ready for the run pace you want. Run through your mental check list: hat, race belt, whatever else you are taking. Be prepared for the shouts of the crowd and volunteers as you exit. Think about smiling, waving, anything except running. Then look up at the sky, around at everyone else, take a few deep breaths, and JOG outta there. Getting your head into going slower starts there in the change tent.
If you have to, get on a treadmill, and set it at your 10 min/mile pace (6.1 mph?), just to prove to yourself that you DON'T have to walk to go that slow.
Nicely done!
P