Great article indeed!! To be read countless times.
Learning to relax at speed is integral to the development of ‘good’ and ‘successful’ form.
I'm still learning to do that, at least at paces faster than 3:45 am at this stage, just "out of control" if I'm alone.
But I start to see the real value of the 2k sets (I thought they were "too much"!!!). I find them easier to do them now than when I started back in October. Being at sub 4' is much easier
The more I ran closer to avg 4:30 pace over 1h the more easier is becoming more "relaxed" at slower paces (my sweet spot -> 4:45/50). HR still is a bit high but still coming down.
Yesterday for instance I did 1 hour of easy recovery jog and felt very relaxed as pace was slightly increasing for the same effort (HR). It was slow but the point is 3 months ago with the same session I would get closer to 150 bpm.
Lap Dist Pace HR
1 1.0 km 7:15 123 bpm
2 1.0 km 6:05 131 bpm
3 1.0 km 5:52 127 bpm
4 1.0 km 6:07 129 bpm
5 1.0 km 6:15 131 bpm
6 1.0 km 6:07 131 bpm
7 1.0 km 6:00 132 bpm
8 1.0 km 5:44 133 bpm
9 1.0 km 5:26 133 bpm
10 1.0 km 5:34 135 bpm
11 0.3 km 1:54 129 bpm
Avg HR: 130
For the next 2k I'll start to focus more in the principles you layout in the newest article.
- Start strong for the first 200/300 meters.
- Backoff a bit, let the GPS avg lap pace start to settle down just 1 or 2s around the target page (aiming for 3:56).
- hold it down, try to relax and enjoy the ride til the end. "Record the feeling". Rinse & repeat
- On the last repetition try to increase the pace toward the end.
Later on I'll start the 2nd cycle with another easy low run. Want to be fressh to the 5x2k session next Thursday.
For the "long run " on Sunday is there any problem to go over 2h - 2h30 long?
I would like to put more time on the legs for the Half IM events (maybe 2, first will be in May but its not decided yet). also want to join a 1st trail run (20-30km) taround March.