Run speed
118
Member
190 days
cutiger95 posted 21 weeks ago.
That is an awesome time and congrats. What does your training plan look like a 6:48 is pretty smoking even for a 5k road race without the bike and swim added on.
Also not sure how to make that correction. I have done a lot of running in the past so I know about how fast I am going, but the best thing I have found is to run by HR. Some on here will say that is a bunch of bull and I haven't run a tri before, but standard 5k and 10k races I use my HR monitor and set a target zone to stay in, then I don't worry about my "Speed" per say as I know that if I exceed my target I will blow up and wind up walking or passed out and by staying above my lower limit I am exerting myself adequately.
Again absolutely smoking fast time and congratulations on a great run.
289
Member
302 days
CadenceGuy posted 21 weeks ago.
You should be able to gauge your pace by time spent between aid stations. Its not exact but its an easy way to be close to your mle pace if you race with a stopwatch on. If your afraid of blowing up on the run then you can adjust accordingly from your splits between stations. Its simple, hope it helps, great results though, keep it up!!!
557
Member
472 days
TryScott posted 21 weeks ago.
I wish I needed advice on how to go slower. That's an awsome result!
I find that I need a HRM to slow me down on a 5k road race, or I'll do the first mile in 6:00, then run 10:00/mi for the next 2. In a triathlon I have no problem going out at 7:30 pace, and keeping that pace.
128
Member
159 days
J.Michael posted 21 weeks ago.
TryScott wrote:
I wish I needed advice on how to go slower. That's an awsome result!I find that I need a HRM to slow me down on a 5k road race, or I'll do the first mile in 6:00, then run 10:00/mi for the next 2. In a triathlon I have no problem going out at 7:30 pace, and keeping that pace.
I know this sounds dumb. But.....
Do you have a favorite song that the BPM (beats per minute) equals right around your cadence for a 7:30 mi?
Find a song in training that basiclly "makes/forces" you to run your deisred pace and learn how it feels/sounds. Then when you get off the bike, think...."doo doo do do dooo da do da do," or whatever the heck it sounds like in your head.
This, believe it or not, should get you close to your desired pace and force your breathing and and everything to fall into place.
.....or you could get a HRM......I tend to think my way is a bit more fun.
JB
55
Member
506 days
128
Member
159 days
J.Michael posted 21 weeks ago.
Jetskr wrote:
Quote:doo doo do do dooo da do da doI love that song!
I lol'ed.
People at work are starting think I'm crazy...lol
106
Member
507 days
rebekahliz posted 21 weeks ago.
Add in a session on the treadmill each week to grow accustomed to your goal pace. Try for a negative split, i.e., the second half of your run should be faster than the first. That means pulling back a little (not too much!) when you first exit T2. Keep at those bricks. Also, don't forget that running a 1/2 mary mentally feels different from a 5k. Basically, you probably won't allow yourself to zip through mile 1 at your 5k pace if you know you still have 12 more miles to go. There are some articles about our cognitive capacity for gauging effort over distance. Somewhere.
Di mana ada kemauan, di situ ada jalan (Where there is desire, there is a road). – Indonesian proverb
4910
Member
1714 days
beads1985 posted 21 weeks ago.
I work it out with an HRM and figure out what my heart rate is at the pace I want to run.
I can kinda figure out where I am at with perceived effort now
Nothing to it, but to do it
Today I competed in my first sprint of the year. I've been training for a half ironman in August, so this was like my warm up race. I've done quite a few training sessions where I run right after i bike, and I always have a hard time gauging my speed. I had the same problem today. Off the bike I had NO idea how fast i was running, so I just ran what I thought was my regular pace. It felt really hard, but I figured that was because I had just been biking fairly intensely. Well, it turns out i ran a 6:48 mile. This is pretty amazing, because I typically run around a 9 minute mile. I was really excited that I was able to run so fast (for me), and finished 2nd in my age group (Female age 20-24.) The only problem is that I'm worried about doing that on the half IM, because i KNOW i can't run that fast for 13 miles. has anybody figured out how to gauge their pace without a fancy running computer. Any tips?
Thanks in advance!