December 11, 2021 at 2:19 pm #15605
Frustrated to see yet again (in my 2nd week) my “easy” foundation run (I’m using a pace based program) has me in Zone X ALOT (20-30% of the main set)… My zones are accurate, for sure, but I seem to creep into Zone X. Any tips for avoiding this pace creep when it feels (esp in cool/cold weather like a slow pace).
Hoping I can get over this barrier as I get a better feel for slowing down.December 11, 2021 at 6:09 pm #15607Matt FitzgeraldKeymaster
This is quite common, but that doesn’t mean you’re stuck. Athletes who succeed in breaking the habit typically do so through self-talk. The part of you that truly believes you will benefit by consistently holding yourself back in Zone 2 workouts needs to have an active voice in your head when you’re doing them. Give that voice self-reminder mantras like “Slower on Wednesday, faster on race day” to recite. Or heck, it could even be my voice, telling you “Trust the system, JB.” I know it seems hard to hold yourself back now, but it is possible to get to a place where you embrace restraint.December 11, 2021 at 11:33 pm #15609Marius TParticipant
When I see that my pace is going up in zone X, I stop running and start walking for 30 seconds.
It is like a mental reset. Use the 30 sec to refocus and remenber that you must stay in the correct zonesDecember 12, 2021 at 1:13 pm #15615
Thanks these are good suggestions! Appreciate itDecember 13, 2021 at 11:03 am #15636alancraigParticipant
I’ve found that it helps not doing your easy runs right at the top of zone 2. That way, you have a build-in buffer in case you start to accelerate. One you develop a your easy gear, it’s not difficult to pull this off. If you’re on relatively flat terrain, it helps to recalibrate your pace at the beginning of each new mile. I also tend to keep speeding up. If you readjust with each new mile, only a minor adjustment is needed and it feels very natural.
Also, it helps paying attention to your breathing rate. For me, a 4/5 (steps per inhale/exhale) breathing rate ensures that the run stays easy. If this becomes difficult and I need to switch to a 4/4 breathing rate, I know that I’m either dehydrated (almost never happens) or pushing it into marathon pace territory. Your easy breathing rate might be different. But if you’ll do a truly easy run and figure out your breathing rate, that should give you a good reference point going forward.December 13, 2021 at 12:40 pm #15643
Thanks @AlanCraig- my zones are pretty slow, (Z2 = 11:10 to 12:47) so a lot of time I feel like I’m just walking fast LOL. Hoping as I gain some improved cardiac conditioning those paces will improve and in mean time I just have to check every couple minutes to make sure I am not creeping…
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