1) During training, if you run wearing a HRM, check the % max HRM that is MOST comfortable for you (therefore you are not panting and huffing while running). Generally it should be in the region of 75% of max HRM. During the race, you can wear HRM and keep it to the same % max HRM.
2) During training, if you are not wearing HRM, keep to the pace by feeling (or what I call rhythmic breathing). When you start huffing and puffing, slow down your pace.
3) If you train on a threadmill like I do, the pace is given to you. During the race, it is easy because you can work it out with your watch and the distance marker. If you have been running 10km in one hour, you want to be on the distance marker on the 6th minute +/- 30 seconds (and multiple thereof).
4) If you train outside on the same route, try to identify the distance (I do this by driving the route and clock it on the speedometer). Once you have done the route and have a good idea of the time it takes you, it is just time / distance calculation and use the watch and distance marker combination to set the pace during the run.
5) Some people rely on certain songs on their MP3 player. If they are running right in tempo with them, then they know they are at a certain pace.
6) Don’t get sucked by the mass race start! The only ones who are able to hold the mad start pace are the Kenyans!
Generally, you always run a race at a higher level than the training pace. Due to the combination of the adrenalin, the energy gel and isotonic drinks, you normally can push yourself by about 5 - 10% of the practice pace.
No comments:
Post a Comment