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Jun 2014
9:59pm, 26 Jun 2014
29,653 posts
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Hills of Death (HOD)
It's my race pace Gobi 
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Jun 2014
10:19pm, 26 Jun 2014
54,225 posts
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Gobi
LOL, it is mine if I go far enough but it is a good easy run pace.
My avg HR was 122 today which is quite high for me on an easy run so would call it steady
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Jun 2014
11:08pm, 26 Jun 2014
228 posts
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tipsku
Thanks Gobi, your explanation on the previous page was very helpful. Your definition of tempo makes sense. If you run more than 4 miles close to your 10k pace it almost becomes a race and you don't want that in training.
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Jun 2014
11:18pm, 26 Jun 2014
229 posts
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tipsku
HOD, I know what you mean. I also know a few runners like that who run consistently too fast in training, only about 30 sec slower than their race pace (10k pace) fading towards the end of the club run towards 60 sec slower than race pace. I don't run with them, do my own thing at 10 m/m. My 10k times have gradually come down to close to 45, theirs don't, some even get slower, as you said.
Gobi, is that a sign of over-training if they run slower races despite training including speed work? I guess it could be because if you constantly run too hard, you won't make the adaptations after speed sessions because your body still tries to cope with the normal run.
And finally the trickiest question of all: How do you get people t listen? Why are some resistant to training advice?
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Jun 2014
11:25pm, 26 Jun 2014
1,847 posts
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FR
It's ego that gets in the way
Build the foundations then peak for a few weeks and the go back to building.
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Jun 2014
11:46pm, 26 Jun 2014
29,655 posts
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Hills of Death (HOD)
I'm same set off early and stay around 10-9.30 run pace keep HR down my 10k race pace is about 7.30/40 at moment aiming to get it nearer 7s. Need some consistence in my training plus drop some flesh
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Jun 2014
11:16am, 27 Jun 2014
54,234 posts
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Gobi
Could be a poor taper
Could be run too hard all the time so intervals are not good enough quality
Could be over training
to be honest most of us don't do enough to over train
as for the other question
I have no idea why you can produce data/facts and knowledge yet people still don't believe you.
Some people just have to fail for themselves first
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Jun 2014
1:10pm, 27 Jun 2014
28,250 posts
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Nellers
People generally aren't convinced by data. Anecdotes are more convincing. It makes no sense but finding that "X" worked for 10,000 peopl you don't know will generally carry less weight than finding that "X" worked for your mate Dave.
People are strange.
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Jun 2014
1:39pm, 27 Jun 2014
54,235 posts
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Gobi
I use myself as a test case for my methods
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Jun 2014
1:39pm, 27 Jun 2014
995 posts
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Fist of Monkey
I need to take a look at my pacing, I used to follow Jack Daniels paces a while back and saw constant steady improvement.
Having been off injured for most of 2013 i'm now back doing regular training but making no improvements, I checked my current paces today against the pacing tables and sure enough all my pacing is too quick. I'll be slowing everything down now including intervals which are all too fast.
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