banana sprouted bread wrote:
I was enjoying my long run today on a somewhat popular trail and just getting settled into a comfortable pace. Listening intently to a Sam Harris podcast. Out of nowhere, I can hear this other runner approach me from behind and match my pace. I kinda didn't want any company because I wanted to concentrate on the podcast and didn't want any distractions. What followed kinda pissed me off because whenever I would slow down a little to open a gap, the dude would do the same. When I put in a little surge, he would speed up. I kinda gave some subtle hints that I was getting annoyed but whatever, I eventually lost him.
Not many runners in my area, but it happened to me often while biking.
There are two ways you can separate yourself from the follower:
1) If you are a fast-twitch runner, insert a short but very fast effort. This will drop him easily, but has the danger of him coming back. Then just do it again after some recovery. Few reps should be enough to drop him.
2) If you are a slow-twitch runner, put him on a test. Slowly increase your pace every 30s a bit, until he can't hang anymore. This strategy is a very fun one, you can hear his breathing increase time after time and when you hear it get more and more silent you know he is dropped. At that point, you can easily drop back to your easy-run pace and it is very unlikely he will come back again.
Sure, you might say - but I'm on my long run, I don't wanna go faster! First, runners hanging on really doesn't happen THAT often. And second, inserting those surges or acceleration are great training for race preparation, when you need to separate yourself from someone or are trying to hang in a group that picked up the pace.