Training Plans & Runs | 8-6-6-4-4 | Online Running Coach

Tuesday evening session.

Coach Simon

FEEDBACK

7 ENJOYMENT

9 RPE

8:11

PACE

Well I want to start by saying I don’t think I recorded this the correct way really because my splits and over all pace etc really does not reflect my efforts on this session 🤣 my watch was telling me at times I was 6:55 – 7.30 min milling but over all with the average and stops it doesn’t look like that 🥹 I can honesty say I have 💯 to this session, I definitely felt stronger and improvements in my speed. It was pretty tough at the turns with the wind against us but good training I know. I couldn’t have given more tonight. So I’m happy with this to start the week. I think I kept to my target paces – below for a good part of it. Adding this on – I have checked Strava and I think I could not have stopped my watch at some point as my running time over all for the session minus the WU / CD which I recorded separately should have been 28 mins for that session but I have a moving time of 32 mins. I don’t know why I care or over analysis all of this !! I suppose because it makes me feel like I’ve done rubbish despite trying so hard. Sorry

Michelle Fox

Well done Michelle. Fantastic effort. I think that’s the first thing to recognise is that on any given session, we can only try our best. External factors will effect our pace, but if we’ve tried hard that’s all we can do. If you click on your Strava activity and scroll to the bottom you’ll see a graph with blue lines. If you hover the mouse over this, you can see what your pace is at any given stage of the run. I do this when checking intervals done by the team sometimes to see the splits for individual reps and there were times during that session with the wind behind you were clocking 7 min milling or close to, which is fast. So every reason to be very happy here. I noticed the cadence was 170 as well. So the easiest way for you to get faster, is improve that closer to 180. And the simplest way to do this is use a metronome. I use one a lot, I used it yesterday for my efforts session in the park. I run at 180 for 5k pace (6:15 per mile). I have an app called “Metrotimer”, it’s free and I set it to 90 BPM. So every time it beeps in my headphones I simply need to put my right foot on the ground. It really helps find a nice rhythm and it’s almost like having a pacer. I know if I want to run quicker than 5k pace, I simply increased the BPM. By the end of my session yesterday I was doing 186. Not everyone likes using a metronome but of all the things that have helped me improve my running down the years, the metronome has had the biggest impact. Drop me a DM if you have anymore questions. Fantastic running last night.