You were sneaking towards Zone 5 for the pace. Have I bored you with metronome talk yet? Basically when ever I do an effort session solo, and to be honest sometimes races (will probably use it for Romney Marsh), I will work out what cadence = what pace. So Tuesday this week I wanted to hit 4:20 (10k pace), so did a little test pre run and worked out 178 cadence was needed (slightly higher than normal, due to running on the grass and not in my carbons, so shorter stride). Anyhow once that is determined I just run to the beat of the metronome and don’t look at my watch until the end of the rep. It annoys the hell out of some people, but I find it relaxing and gives me a real focus, splits ended up being 4:21, 4:25 and 4:22, so a little bit off target but it was roasting. Very few people in the team use it, which annoys me, because it’s a game changer and I talk about it a lot, but I don’t want to force people if it takes away their enjoyment of running. For me, it really locks down my form, the minute I lose form, whether than be slack arms of over rotation, I lose the beat, so it helps me dial back in on running efficiently.

Coach Simon 🍊