> The only mantra that seems to help is "I'm not here"
Yeah, that, for sure, will tank your running.
> or just counting to 20 over and over
Aha! Now that's a great neutral mantra to use, outstanding.
> As for mileage, I'm not doing any other running
So, specificity of training. All of that should mean that cracking out a 5K at talk-about-latest-TV-shows-and-gossip-about-friends pace should be pretty doable. (I didn't say "easy", I said "doable". Big difference. :) ) Anything faster than that pace, though, is going to run into the problem of lack of specificity of training.
I'm still puzzled about this, though:
> Slower pace doesn't usually give me any more stamina because most of the energy is being used bouncing up and down.
Something is not adding up in my head, which I'm guessing is 90% me not understanding how you run and maaaybe 10% something about your running. Running slower often causes people to bounce, yes, but then generally the body chooses to be lazy and that slowly smoothes out the bouncing over time.
---
Going back to pace deltas: Sat, I did a 5K and ran for time.
Warmup: first mile at 11:48, plus 0.26 at 10:56 pace. So clearly, I was warming up. Stood around for almost 7 mins before 5K starts. Splits: 9:58, 9:38, 9:26, last 0.16 @ 8:34.
So okay: 20 sec delta, 12 sec delta, and then redlined the ending, cool. So I'm thinking my goal 5K pace should be 9:41, maybe an aspirational 9:35 or 9:30.
Just now, so two days later, I go for a recovery run: 3.5 miles, which is long for a recovery run, but that's okay. Splits: 12:20, 12:17, 12:04, 0.53 @ 12:07 pace. You can tell when it started sprinkling and I picked up my pace a bit to get home a bit sooner. :)
But that's a 12:13 overall pace, as compared to my basically all-out 5K pace of 9:41. Your training should include days when you are markedly slower than your target pace, because you can only get so far in running via crosstraining (namely, TKD and xfit), and at some point, you have to lay down miles. The problem is, running is a high-impact sport, so you have to manage that impact via changing up your workouts.
Can you improve your running only via a few workouts that are only HIIT workouts? Of course. But I would expect your running progress to be very slow (whereas your aerobic response would be excellent).
no subject
Yeah, that, for sure, will tank your running.
> or just counting to 20 over and over
Aha! Now that's a great neutral mantra to use, outstanding.
> As for mileage, I'm not doing any other running
So, specificity of training. All of that should mean that cracking out a 5K at talk-about-latest-TV-shows-and-gossip-about-friends pace should be pretty doable. (I didn't say "easy", I said "doable". Big difference. :) ) Anything faster than that pace, though, is going to run into the problem of lack of specificity of training.
I'm still puzzled about this, though:
> Slower pace doesn't usually give me any more stamina because most of the energy is being used bouncing up and down.
Something is not adding up in my head, which I'm guessing is 90% me not understanding how you run and maaaybe 10% something about your running. Running slower often causes people to bounce, yes, but then generally the body chooses to be lazy and that slowly smoothes out the bouncing over time.
---
Going back to pace deltas: Sat, I did a 5K and ran for time.
Warmup: first mile at 11:48, plus 0.26 at 10:56 pace. So clearly, I was warming up.
Stood around for almost 7 mins before 5K starts.
Splits: 9:58, 9:38, 9:26, last 0.16 @ 8:34.
So okay: 20 sec delta, 12 sec delta, and then redlined the ending, cool. So I'm thinking my goal 5K pace should be 9:41, maybe an aspirational 9:35 or 9:30.
Just now, so two days later, I go for a recovery run: 3.5 miles, which is long for a recovery run, but that's okay.
Splits: 12:20, 12:17, 12:04, 0.53 @ 12:07 pace.
You can tell when it started sprinkling and I picked up my pace a bit to get home a bit sooner. :)
But that's a 12:13 overall pace, as compared to my basically all-out 5K pace of 9:41. Your training should include days when you are markedly slower than your target pace, because you can only get so far in running via crosstraining (namely, TKD and xfit), and at some point, you have to lay down miles. The problem is, running is a high-impact sport, so you have to manage that impact via changing up your workouts.
Can you improve your running only via a few workouts that are only HIIT workouts? Of course.
But I would expect your running progress to be very slow (whereas your aerobic response would be excellent).