Zone X- Newbie having trouble (more than expected) staying out of the X | 80/20 Endurance

Zone X- Newbie having trouble (more than expected) staying out of the X

  • This topic has 5 replies, 4 voices, and was last updated 5 months ago by JB.
Viewing 6 posts - 1 through 6 (of 6 total)
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  • #15605
    JB
    Participant

    Hello all,
    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.

    #15607
    Matt Fitzgerald
    Keymaster

    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.

    #15609
    Marius T
    Participant

    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 zones

    #15615
    JB
    Participant

    Thanks these are good suggestions! Appreciate it

    #15636
    alancraig
    Participant

    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.

    #15643
    JB
    Participant

    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…

Viewing 6 posts - 1 through 6 (of 6 total)
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