I know there is a lot of discussion about this, and the whole 80/20 thing so apologies for another thread, but I’m digging into specific detail which I hope others may find useful. Bear with me.
I almost always train on my own, I use a mix of the usual stuff, RPE, HR, power on the bike etc.
I’ve had a paid coach for over 18months when I first started and he pretty much got me to the level I have been since, with a few peaks and troughs - he had a head start as I rowed for many years including using training zones etc. etc.
Now I’ve got a bit older I’m really having to think about my easy/hard training and recovery and balance. Bottom line, I don’t recover or handle overall training stress nearly as well as I did even just 3 years ago.
6 weeks ago I ran a 1.36 in a half, it may have been a smidge short but let’s say comfortably under 1.40. That’s my most recent real ‘data point’. I would hope(expect) to be able to run a 3.30 marathon tomorrow if asked. My ‘easy run’ pace would normally be about 5.30/5.40, 6 if I am feeling lazy, and if I was race fit I would hope it would be 5.15-5.20. This is also what I would aim for in an IM marathon (which I presume is significantly slower than standalone pace)
BUT - I have a sneaking suspicion by many metrics that pace may be wrong. My HR would be about 130 (that doesn’t help really but I probably have a broadly average HR profile, if a slightly low max) and I wouldn’t really notice any breathing.
SO - today I went for a long run with a friend (without looking at watches) and by many descriptive metrics we were doing a long easy run - i.e. having a conversation without having to snatch breaths or worry about breathing. avg pace 6.30 HR 116.
Any ideas what is right? I struggle to see how you reduce your marathon time (stand alone or IM bearing in mind IM marathon should be at easy pace) if it’s around the 4.50-5.15 mark by running at 6.30, and I’m sure my coach never gave me any long workouts that slow. But it seemed far more fitting of an easy run (not tired afterwards, no impact on recovery from previous sessions, being able to have a full conversation while doing it) than trying to do 5.30.
Similarly on the bike a true easy pace (no feeling of effort at all) is something pathetic like 2W/kg 140W as 175W does involve some feeling of pressure, but I struggle to see how that can help for a 190/200W IM
I’d love to nail down some paces for the next few months training so any input appreciated.
(hope it all makes sense)