SouthernFriedRealist wrote:
Why not do your time trial on the track? You’ll know it’s legit and can better able regulate your pace and be able to break the race into small chunks, which helps focus.
+1
Maybe get a friend to ride alongside on a bike.
SouthernFriedRealist wrote:
Why not do your time trial on the track? You’ll know it’s legit and can better able regulate your pace and be able to break the race into small chunks, which helps focus.
+1
Maybe get a friend to ride alongside on a bike.
+1 track.
I plan on track, but Coach said that need a pacer to help me run all out. I do not want to make TT like 'jiggymeister" did with words "safely reach sub", than another TT above previos wrongly interpratated with same word "safely reach sub" and than to beleive "how I am fast progressing with relatively short time" because first TT was badly done in a "safer manner". To avoid this sh#t need good pacer or race, otherwise your single TT will play with your mind badly....
When should I do my TT?
What distance should I run?
I cannot find a competitive race.
Should I do it on a treadmill?
Jeepers, put on your big boy pants, pick a day and just run hard for 20 minutes. It is not the end of the world. You will be fine. If you don't think your time is an accurate reflection of your fitness...do it again in two weeks. The more data points the better.
Don’t you do workouts all alone? If so, why can’t you do a solo time trial?
You do not need a pacer. That is what a track is for. Your watch is your pacer. Use that for the first half, then run balls out the second half. Your coach should be able to provide a fairly accurate goal pace for you to use the first half.
Why does everyone overthink these things so much?
hhjhdhx wrote:
Your coach should be able to provide a fairly accurate goal pace for you to use the first half.
What will you be aiming for, Slava?
If you run a:
3k -
5k -
10 -
123 5 wrote:
hhjhdhx wrote:
Your coach should be able to provide a fairly accurate goal pace for you to use the first half.
What will you be aiming for, Slava?
If you run a:
3k -
5k -
10 -
I expect this value, this is my self evaluation on just current shape and lack of experience of running more than 5k all out
3k - 09:15
5k - 16:05
10k - 34:00
What do you think, this is realistic estimation without "bravado" and "magic numbers"? ?
I think you have a good shot at 9:0x, 15:4x, 33:1x.
Also, as per my calculation since last 3K TT (vdot=63) and summary runs from that time I should expect +1-1.5 vdot up, no more... Still I have confuse regarding my max HR... 186 (current settings) or 192 like in 2012 on bike was... I put settings lower in order to be not overestimate wrongly my shape, if real max HR will be really 186 or even lower...
Canefis wrote:
Also, as per my calculation since last 3K TT (vdot=63) and summary runs from that time I should expect +1-1.5 vdot up, no more... Still I have confuse regarding my max HR... 186 (current settings) or 192 like in 2012 on bike was... I put settings lower in order to be not overestimate wrongly my shape, if real max HR will be really 186 or even lower...
^^^overthink^^^
Agree. Just run a 5k and take it out in 5:05 and see if you can cut down. My 2 cents.
Canefis wrote:
Also, as per my calculation since last 3K TT (vdot=63) and summary runs from that time I should expect +1-1.5 vdot up, no more... Still I have confuse regarding my max HR... 186 (current settings) or 192 like in 2012 on bike was... I put settings lower in order to be not overestimate wrongly my shape, if real max HR will be really 186 or even lower...
Your coach should be doing all of this thinking stuff for you. They should provide you with a pace and how long you should hold that pace before you can let loose. All you should have to be focused on is hitting that pace...nothing else. Hit pace..then go hard. That is it.
highhoppingworm wrote:
+1 track.
+1
Canefis wrote:
Also, as per my calculation since last 3K TT (vdot=63) and summary runs from that time I should expect +1-1.5 vdot up, no more... Still I have confuse regarding my max HR... 186 (current settings) or 192 like in 2012 on bike was... I put settings lower in order to be not overestimate wrongly my shape, if real max HR will be really 186 or even lower...
You’re not gonna find out by staring at your computer and spreadsheets all day.
Put on the vapors and off you go!
Canefis wrote:
123 5 wrote:
What will you be aiming for, Slava?
If you run a:
3k -
5k -
10 -
I expect this value, this is my self evaluation on just current shape and lack of experience of running more than 5k all out
3k - 09:15
5k - 16:05
10k - 34:00
What do you think, this is realistic estimation without "bravado" and "magic numbers"? ?
If you think that you are at least in as good shape as you were when you ran your 9:25 then I think 9:15 is very possible.
The rest, like you say, may prove more difficult because of your lack of experience. And I think 16:05 will be a lot harder than 34:00
123 5 wrote:
The Wizard JS wrote:
And something more I have discovered is that the guy can sprint quite good, at least to run faster than 2:20 marathon .
Could Usain Bolt run a 1:58 marathon then? xD
Who knows? We will never know......Humans are unlimited according to Kipchoge, lol.
Canefis wrote:
Also, as per my calculation since last 3K TT (vdot=63) and summary runs from that time I should expect +1-1.5 vdot up, no more... Still I have confuse regarding my max HR... 186 (current settings) or 192 like in 2012 on bike was... I put settings lower in order to be not overestimate wrongly my shape, if real max HR will be really 186 or even lower...
Easy to find out in a special workout.
There`re not many things about running and to reach good running results that a magic wizard coach doesn`t know about ))
I will of course tell you how to do it "the gentlest way".
Most great coaches state the more they coach and learn, the more they realize they have a lot more things to learn. But you say you don't have much more to learn. That says everything I need to know :)
Canefis wrote:
I plan on track, but Coach said that need a pacer to help me run all out. I do not want to make TT like 'jiggymeister" did with words "safely reach sub", than another TT above previos wrongly interpratated with same word "safely reach sub" and than to beleive "how I am fast progressing with relatively short time" because first TT was badly done in a "safer manner". To avoid this sh#t need good pacer or race, otherwise your single TT will play with your mind badly....
Then don't do what jiggymeister did, simple.
I had an A (sub 17), B (sub 17:20) and C (PB sub 17:51) goals for my TT, and I planned on negative splitting my run if I was feeling good. How is that cheating?
If you end up doing it on a treadmill, someone else would call that a cheat.