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Summary

In this episode, Matthew Boyd discusses the intricacies of managing pace during running, particularly when encountering hills. He emphasizes the importance of understanding intensity zones and how they affect training and racing strategies.

The episode is divided into three main chapters: understanding pace management, training strategies for uphill and downhill running, and race day strategies for managing pace. Boyd provides practical advice on how to adjust pace based on terrain and workout type, highlighting the significance of heart rate and effort in training.

Takeaways

• You should not hold the same pace when running uphill.
• The goal is to expose your body to a specific intensity stimulus.
• Use heart rate as a target for endurance runs.
• For interval sessions, use pace as your target metric.
• Effort should be the prescribed metric for hill workouts.
• Adjust your pace based on the terrain during races.
• Maintain a consistent effort level throughout the race.
• Monitor your splits to gauge performance during races.
• Choose the flattest location possible for interval workouts.
• Understanding intensity zones is crucial for effective training.