I Tested Pace, HR, Effort, and Power for Running - Here’s What’s Best
Are You Using the Wrong Metric to Measure Your Runs?
TLDR because… aint nobody got time for it.
🎯 How To Know When To Give Up On Goals
🤨 Are You Using the Wrong Metric to Measure Your Runs?
🏃🏽♀️ Workout of the Week: Alternate 1k Repeats
🥺 The Danger of Redemption Races
🙋🏼♀️ Question of the Month
But if you do have time, please take 5.57 minutes to enjoy the below.
🎯 How To Know When To Give Up On Goals?
I like Mark Manson because he gives Zero f*cks about most things and adds a layer of irony to self-improvement and Buddhism. He’s also a great writer and communicator of complex ideas that can be easily relevant to runners. This is one of them.
In his half-year review of New Year’s resolutions, he openly admits to quitting his goal and feeling great about it.
(BTW - I highly suggest more people do half-year, if not quarterly, reviews to re-calibrate themselves. A lot happens in twelve weeks, let alone twelve months.)
Quick summary - He got into running to lose weight a few years ago and really liked it. Like most runners, he then set a goal to run a marathon for his 40th birthday, but it didn't go as planned. After starting the training, he quickly realized he hated it and found it way too time-consuming. The marathon training was clashing with his other priorities, like work and spending time with his wife. He figured out that running a marathon wasn't making him any happier or healthier, so he decided to let it go. In the end, he felt good about the decision and had no regrets.
This was so great to hear. I want more people to do this. Audit if the goal is serving the bigger transformation. Rarely is running the race ever the main character. It’s usually something else you want to do, and running that distance at a time is the supporting character and subplot line.
I paused my 15:59 5k dream this past year, and I feel so damn good about it. So good that I’m fine not going after it in the future. But I think it might be because I took the pressure off. Interesting how that happens.
He then added this great “a-ha” halfway through (quick summary) — A couple of years ago, I was overweight and had to make health my top priority. I realized I always put work and social life over my health, so I spent a couple of years focusing on getting fit. Now, I'm pretty happy with my health and don't need extreme goals like running a marathon. My ambitious goals are more about work now, and that makes sense for me. It's not about hitting every goal but about what you learn from the process. When a goal isn't serving your values anymore, it's okay to drop it and find one that does.”
I want to do more about this type of “Is running really healthy/the toxic side of marathon training” in the future. Let me know if you’re interested.
🤨 I Tested Pace, HR, Effort, and Power for Running - Here’s What’s Best
At some point or another, you’ve been told by your training plan, smartwatch or coach to train by effort, pace and or heart rate. But have you stopped to consider if one is better than the other? If so, does the situation matter when you use the one or the other?
Is there another thing that you might not know about that could be even better?
You’re in luck because, in this episode, you’ll find the answers to all those questions and more.
But in this post, let’s focus on going deep and unpacking my “Mindful Metrics Run Prism” approach to better running.
The Triangular Approach to Smarter Running
Let me introduce you to a method I developed during one of my races: the Mindful Metrics Run Prism. I was in a bit of a suffer slump, and my mind decided to create a framework for analyzing that race. This framework combines effort/power, pace/speed, and intelligence to create a balanced approach to training and racing.
Learn more about this dope way of training and racing here.
BTW - when you can create mental frameworks while in a race, you are not racing optimally and are not engaging in the present — huge mental fail on my part. Don’t be like me.
🏃🏽♀️Workout of The Week: Alternate 1Kms Repeats
The Summer Olympics will be here in the next few weeks, days and while I’m rarely ever topical or timely with this newsletter and content in general… this is a workout I did in my track and field mid-distance collegiate/University days. Have fun with it!
WHAT IS IT?
1k repeats where you alternate every other km at your current 5k pace and 3k pace. You should know your pace from a recent time trial, race or workout. Plug some numbers into this VDot calculator here to find out what pace you should be doing.
Do this on a track or flat, well-marked loop. This is not an easy workout, and you need a minimum of 4-6 weeks of base training. I would do this well into my race training block and suggest the same for you.
WHY IT’S IMPORTANT?
This workout boosts your endurance and, like all intervals, will make you faster. It trains your body to handle more effort and prepares you for race day. Plus, it's a great way to feel what is too fast and just right.
HOW TO DO IT
Warm-up: 10-15 minutes of easy jogging, dynamic stretches, and strides.
Main Set: 5 x 1k repeats at 5k Pace
Interval 1: Run at your current 5K fitness for 1km (.61 mile or 2.5 laps of the track for metrically allergic Americans)
Rest Interval: 2-3 minutes of walking or easy jogging between each repeat.
Interval 2: Run at your current 3k fitness for 1km
Smile: This won’t be easy, but it also shouldn’t be hard. If it feels like trash, you’re going too fast. Slow down a touch and you will feel 3x better.
Rest Interval: 2-3 minutes of walking or easy jogging between
Repeat and end on the #5 interval at 5k pace
Cool-down: 10-15 minutes of easy jogging and stretching.
VARIATIONS
Do these on a long hill and keep the effort/hr/power at 5k and 3k effort. Ignore pace, as hills make it impossible to compare flat paces.
For 10k/Half Marathoners or those who don’t want to run that fast and suffer, you can modulate between your current 10k and 5k fitness but add 2 more intervals.
For Half-Marathoners, Marathoners, ultra folks and soft people who don’t like to do hard things (jokes, not really), you can oscillate between half-marathon and 10k pacing but add 4 more intervals.
🥺 The Danger of Redemption Races
In the Northern Hemisphere, most longer races are paused for the summer heat. Here in the Southern Hemisphere/Australia, it’s winter, and the race season is in full swing. My Strava and Instagram feeds are buzzing with best times and race fail stories.
When you don’t get your best time, you immediately think, “Well, if I had only done [insert thing], I would have gotten my best time.” Then, you sign up for a race.
Is that the best thing for you to do?
Writer, editor, runner and coach Ashley Mateo dives deep into the dangers of redemption races and what you should consider. Go give her a subscribe/follow while you’re over there. She writes great stuff!
🙋🏼♀️ Introspective Question of the Month
Tying into the intro idea about Mark Manson and giving up on goals — It's six months from now: January 2025. The training/running habit you hoped to build during the year didn't stick, and/or you didn’t reach your best times.
What is the most likely reason it failed?
How consistent were you with your training sessions throughout the year?
Did you have a support system or accountability partner to help you stay on track?
Were any specific aspects of your training plan that you found particularly challenging or demotivating?
You're smart, and get where I’m going with this. Use this as a way to “failure-set” which is opposite of goal setting and more people should do this.