Matt is definitely challenging the anaerobic comfort zone that I like to frequent when racing. We’re planning to simulate the format of what IM will look like. That being said, we must stay within the Aerobic Threshold by running no faster than 7:30 pace and an HR no higher than 175 (Zone 3 and where we would theoretically cross into Threshold or Z4). What this means is, run for 9 minutes and walk for 1. This run-walk formula will be utilized throughout the entire race by running these “AeT intervals.” If the HR threatens to go over 175, the pace will be altered back. Instead of my pattern of letting pace dictate my HR, we will reverse the trend and let HR dictate my pace. Critical elements here include keeping myself cool (yes, seems interesting in a New England winter) and hydration – both big misses in Philly last November. With this methodology, we work to increase the aerobic capacity while at the same time lengthening the time where HR:Pace decoupling occurs. The real challenge for me will be keeping the intervals at the pace I want and slowing it down when I need to. This discipline is fundamental to training my aerobic system and relying on that to pull me through the muddy pit of the IM marathon. Bring the pain tolerance into that disciplined training, and we hopefully create the correct expression for success.
If I’m capable of staying at 7:30 pace for the intervals, I should come in around 1:43:30 or 7:53 pace. It’s a sound strategy, especially if I enjoy the experience and don’t trash myself in the process. I’m looking forward to trying it out.
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