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Fall races are approaching quickly and people often want to begin talking about goal times for their races. There are websites like findmymarathon.com that have mile by mile breakdown of exactly what pace you should be running for each and every mile of a race based on course elevation. This is great to think about the variations of paces you might hit in a race, but it is important to remember that we are not robots. Unfortunately there isn’t a special formula that will work to know exactly what pace you will or should hit per mile because each mile might feel different to you personally. The weather, wind, mentally, water stops, etc can all impact how you are pacing.
Instead of focusing on mile by mile what pace you should be hitting we have a different approach we want our athletes to use. We are talking about speed limits at certain points during the race. We also want to spend these final weeks really visualizing and mentally preparing for how we want to feel at each mile of the race.

 What is the best way to decide on a race day goal?


 What paces have you been hitting in training

  What paces do you think you can hit but also challenge you a bit

  What is your history in the sport


  How should you pace it?


  Ideally we want to aim for negative or even splits. 

  Hills will slow you down, but we want to still account for this in the pacing plan. If the first half is very hilly and the second half is downhill, the EFFORT we want to give is a negative split


  Should you run with a pacer or wear a pace band?



217. Race Pace: How To Determine Your Race Day Pacing Plan

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We spend a lot of time focusing on the training for race day but sometimes athletes find the art of racing to be complicated. We rarely practice racing for the obvious reasons because we can only have so many A races a year without burning out or compromising our training.
However, if we never practice digging deep into the well, the already daunting task becomes even more daunting. It is similar to a lot of things in life. Like public speaking, we can prepare and rehearse everything perfect, but we rarely get the exact opportunity to speak in front of the large group. For this reason, many people fear public speaking. Although, those who do practice regularly seem to have less of a fear.
I know public speaking and road racing are not entirely the same, but they do share some similar principles. Today we are going to talk about the things you can do to become a better racer.

 Pacing Practice


 How you do anything is how you do everything

  Practice negative splits in workouts & you will find it comes naturally on race day


  Practice a Positive Mindset


Confidence boosting when you have experience. People who ran in high school or were athletes in high school. Some people are naturally more aggressive physically and they naturally want to push themselves more. Others more cautious

  How do you talk to yourself during training runs?

  What do you tend to focus on?

  Practice saying 5 positive things after every run



  Have Realistic Expectations & A Plan


  Look at how your training went & develop a data driven plan


  Practice doing uncomfortable things/pushing yourself


  Many people say once they become a mom, they have ‘new strength’. I don’t think this is physical. It may be mental. Perhaps you realize you can handle more than you thought

  Practice mental discomfort every day in non-running related ways






242. Get better at racing

Assessing your strengths and weaknesses is key for building self awareness and also knowing what you should work on! When we know where we could use a little work, we can channel our energy to that area of life. This is important for your personal life as well as for your running. You will be able to better reach your potential when you know what direction to go. We have 3 areas of runner traits we are going to address in this episode as well as ways to turn your weaknesses into your strengths. For more information on this we have a commit60 mental training toolkit on our website that goes into this in depth.
Weaknesses
1- impatient- you want results right away, you speed up at the end of runs
Forced into a waiting pattern with winter, illness, pregnancy, etc.
Some people say they can’t slow down on their easy days: 

 Make yourself wait

 Meditation/mindfulness

  Deep breathing

  Yoga

  Read

  Do a puzzle

  Accept what you cannot change & practice empathy


2- Too negative/self critical- you beat yourself up, perfectionist tendencies, unable to see positives, can lead to black or white thinking

  Mindfulness

  Recognize your triggers

  Come up with neutral statements instead

  Try a gratitude journal


3- inconsistent- lacking organization or discipline

  Routine

  Run streak

  Accountability buddy

  Building a habit/habit stacking


4-insecurity- doesn’t believe in themselves, races workouts, pushing it on easy days

  Practice self care: nutrition, sleep, boundaries

  Maybe you always wanted a coach or to buy a certain pair of shoes: do it!

  Step away from toxic people, spend time with people who make you feel good

  Write down a list of things you are good at


5- Lack of experience- pacing, grows with time, technical

  Get experience

  Sign up for races

  Hire a coach

  Try new workouts


6-over analyzing- focusing too much on the details

  What do you over analyze?


  Weekly mileage (run 49.5 miles one week)

  Paces (don’t hit your paces)

  Run streaks (break it)

  Certain workouts (eliminate something you think is super important- IE yassos 800)

  How many 20 milers (run 18-19 milers)


  Focus on trusting the big picture 





241. Strengths and weaknesses as a runner

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Most runners know that we want to build our aerobic system while running. The marathon and half marathon are said to be 99% AEROBIC in nature. It only makes sense that distance runners should focus on that aerobic development the most. However, when it comes to the shorter distance races like the 1 mile or 5k, more of our performance is going to require development of the anaerobic system. We want to chat today about the different systems used and the type of workouts you should focus on for each type of distance you are training for.
What is the anaerobic system?
How long can you run at an anaerobic pace?
What is the aerobic system?
How long can you run at an aerobic pace?
The marathon & half marathon are 99% aerobic in nature: TEMPO, progression, LT, MP, steady state
What kind of workouts will help build the aerobic systems?
What kind of workouts should you avoid during marathon training?
If you did only speed work during a marathon training cycle, could you still run fast in the marathon- why/why not?
Training specifically for the distance matters
The 5k is 90% aerobic. I said earlier it is important to develop the anaerobic 10% because that is a 1-2 min of the race.
How would you train 5k runners?
What type of speed workouts?
How often do you do a speed workout vs threshold?
How long of a long run?
The 1 mile is like 60% aerobic. A lot more of this race is anaerobic. How do we develop runners for this?
What type of workouts do you run?
Would running long make you slower?
Why do college xc coaches not allow their runners to do a marathon?

 What are running workouts?


 Track workouts


  What is an easy run? Why do we do easy runs most of the time?


  We need to go slower to build the aerobic base

  You need to go slow enough to recover from workout days

  “I can’t slow down. My legs won’t let me”


  Your workouts aren’t hard enough

  You aren’t running enough


  “9 mile marathon plan”

  Mileage is key to success: You can get away with less mileage if you have a strong aerobic base like a masters runner or a triathlete


  What are the best time of running workouts to do?


  Training for a 5k 10% anaerobic


  Speed work comes into play


  Training for a 10k

  Training for a half 99% aerobic 

  Training for a full


  Video on youtube that goes over all of this


  Medium long runs

  Steady State Runs

  Threshold workouts

  Long runs in the mid-zone not hyper focused on the 20



  Training for an ultra


  What are the most common mistakes we see athletes make


  Running in the gray zone

  Not doing the correct workouts

  Only doing workouts they are comfortable with

  Not progressing stress

  Doing too much too soonMara






240. Marathon in 99% aerobic


 I can't complete 20 miles in 3 hours, can I do 5 easy + 10 mp + 5 easy?239


 3 hour long run rule

  Marathon pace work- when is it good


  Can I run a marathon 6 weeks after running a marathon?


  Marathon manics

  Ultra marathons

  Racing vs running

  50 states 


  What should be the fartlek pace?


  Fartlek = speed play

  


  How to get constant speed for a longer run


  How are we measuring this?

  Do we need to go fast on long runs?


  Is HR too high 170-180 for MP?

  Easy Pace only improved by 30-60 sec after a year of zone 2… is this normal?

  What is the best shoe for a first time marathon?



239. Ask The Coaches Podcast: "Are You Fast Enough To Wear Supershoes like Alphaflys?"

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We sometimes see runners on strava or IG referencing their ‘goal race pace’ for various distances. We wanted to do a deep dive into how useful this actually is to train using goal race paces or if it is actually detrimental to your progress as a runner. Should you be training using your goal race paces or should you be training at your current fitness level?

 What causes someone to want to train at goal race pace


 We want to run a sub 3:00 marathon and know that is a 6:52 pace. We think that if we train & do workouts with 6:52 pace as marathon pace, we will be in sub 3 hour marathon shape

 The FLAW with this logic: You could be racing workouts. 


 Many marathon workouts are broken up with rest intervals. Let’s give for example a workout like 3 x 2 miles at marathon pace within a long run. Someone who is in 3:10 marathon shape could do a 3x 2 mile workout at 6:50 pace. However, this 6:50 pace is their threshold pace.


 Another common example- women in 3:45 shape and wants to BQ


 When she trains with an 8:00 marathon pace: this is actually her threshold pace. When she does a threshold workout at 7:30 pace, she is actually dipping into interval pace and anaerobic territory. Physically she can do these workouts, but they will be too stressful over time and lead her into worse shape and not improving

  Not only will she be working very hard and not improving, she will be frustrated on race day because her training workouts indicated that she was in better shape than she actually was. Little does she know, she was racing most of her workouts and overtraining during her training cycle

  When we don’t train at the correct paces, we neglect the purpose of the workout & negate a lot of the benefits


  It is not good to set a goal and train at “GOAL” paces. Instead, you should train at the fitness you are currently at which will allow you to progress and reap the benefits of the workouts


  How should you figure out what pace to run


  Do a race or time trial

  If the 3:45 chick raced a 5k in 23:00 and we discovered her marathon pace is 8:22 and threshold pace is 7:50, we can use these paces in training

  We would retest fitness in 4-6 weeks. It is better to slightly undershoot workouts than overshoot them. 

  Even if you think you are in better shape, you need to be honest and do a race. It doesn’t benefit you to run faster than you should.


  What if you really want to run a BQ time but the fitness just isn’t there?


  Have it be a longer term goal and focus on other benchmarks to get theseHow o




217. Race Pace: How To Determine Your Race Day Pacing Plan

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