Dylan man wrote (see)
Interesting territory for me now. When I ran my last PB at half marathon in September, I ran a even steady 6.20 per mile. My last race where I blew up last week, 6 months of training later I ran 10k pace for 8 miles and then failed. I guess I should be aiming to run an even 6.10 . I am definitely fitter and stronger than 6 months ago. I really did belief I could take my 10 pace or near into a HM. Over confidence!
Am I missing something here? 10k pace is the pace that you can keep up for 10k, no more. Keeping it up for 8 miles would suggest that it's not your 10k pace, and why do that in a HM? You're a lot faster than me but I think you need to look at your race strategies.
To add to last post. It's amazing to think a measly 10 to 15 seconds per mile is the difference between failure and success. Can that kind of extra speed really push you into lactate threshold?
Dylan - if you've ever seen a Lactate Threshold graph, you will realise it reveals a lot about your ability to run and perform. On the bottom is pace and on the vertical axis, you have increase in lactic Acid concentration in the blood (mmol).
A bad lactate profile will have a gradual and progressive uplift of the curve.
A highly trained athlet ewill have an almost flat Lactate profile, so no real difference in energy burnt between recovery jogging speed all the way up to steady running. But then the curve will take a sharp deflection upwards, a sudden increase in lactate. Hang on, I think I made an example graph about this a few years ago. Voila. Hopefully that reveals something to you.
Only once turned up for a race (a HM) without my Garmin - after a minor panic attack, realised there was nothing I could do about it, so just lined up and ran how I felt. Got to the 6 mile point feeling great, asked a fellow competitor what the time was and was amazed to find i'd been running about 30 secs/mile faster than planned.
Wasn't sure whether to slow down, or just go for it , in the end decided to keep going, and managed to stay with it and come in with a big PB, something I'd never have done if I'd been a slave to my splits.
Despite that though, I have no intentions of leaving it behind again, I'll just aim higher at the start
In the old, pre-garmin days, I was a pretty good judge of pace. Since getting my first garmin in 1999, I found myself obsessing for a few years. I've gone back to running by perceived effort and my times are almost back to where they were a decade ago. (Probably coincidence).
I still wear the garmin though so I can geek out when I get home. If I'm racing well, I don't have time to look at it, if I'm not running well I might sneak a peak to try to maintain pace. I never set a beep though, I think that is bad manners in races, although fine in training. As for those who have beeping garmins but are listening to their ipods - don't take me there!
A couple of years ago I ran an off-road race where watches and garmins were banned. All runners were aked to predict their finish time. I finished 8 seconds faster than I had predicted and won a bottle of fizz for being the closest to my time. Once you know your body You don't really need the technology!
I'm with Jonny. I wear my Garmin all the time, on the basis that you can't really have too much information to geek over afterwards (should you want to). However, I lost my HR chest strap a couple of weekends ago (left it at a race HQ I suspect), and it's kind of prompted me to generally rethink my "feedback during races" strategy. I'm not a slave to the Garmin anyway, but I ran a pretty decent race on Saturday being a lot more conscious of perceived effort, almost as if it was nice not to have the distraction of something else to tell you (supposedly) how hard you're working. I still had info re: splits, pace etc. to hand, but I only ever glanced at the Garmin occasionally to see how far there was left to go. (They don't have mile markers at the National Road Relays and I'd never done the long leg before!)
I may well go Garmin-less for a few shorter races over the Summer, see how liberating it feels.
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