“I really want to use these sessions to try and dial in the ability to feel my pace.”
During this base building phase Saturday’s will become the tempo run day. This is a chance to run a fair bit harder for longer than I would be doing for the rest of the week. I know how far I want to run, then I run out for half of that, then turn around and run back.
The aim of the session is to come back quicker than I go out which it’s a big exercise in pacing. Like with racing, if I go out too fast because i’m feeling fresh, i’ll definitely start to feel it later. I like to build in the first half so that i reach the turnaround point at the speed which i’ll try to hold for the second half of the run.
“As always, the 3rd quarter is where I find it the trickiest.”
It can be quite a nice mental challenge, especially as I try to do all of this without looking at the watch. I really want to use these sessions to try and dial in the ability to feel my pace. As always, the 3rd quarter is where I find it the trickiest. Then is always the time where it feels worse, that goes for training in these harder sessions or intervals for example and also for races.
With that in mind, these sessions also give me a chance to practice those mental strategies to silence the inner voice of saying to slow etc. which should pay itself back come race day.
Takeaways on this session
“Nice overall even pacing with small negative split is pretty much the goal.”
Pace – Overall the pacing was good, coming back 30 seconds quicker that going out. Sounds small, but for me any quicker and i’ve started too slowly and if i was slower coming back, it shows i went off too fast. Nice overall even pacing with small negative split is pretty much the goal.
Third Quarter – This is first session of this type this season where and the third quarter mental demons tried to rear their heads. I know this part of a hard run / race have been troublesome previously and have worked to resolve them. It mostly worked today and was able to hold the pace well. These sessions always give me the perfect play to further hone this skill though.
“I have seemed to have forgotten how much these sessions take out of you”
Post session – I have seemed to have forgotten how much these sessions take out of you and need to up the refuelling after these Saturday runs more so than in the week. With it being the weekend though, this mostly shouldn’t be a problem. A nice long dog walk afterwards will always be a help, too.
If you like, you can see this run on Strava.