Just a side note on the running workouts... for those of you who have questions about 'race pace' or 'hard pace' efforts, like what this means, it depends on what you are training for. For example, if you are training for a 5k and want to run your 5k under say 20 minutes then your 'race pace' efforts need to be at a pace that is under 20 minutes (in this case it would be about 6:26 minute miles). Even if this 5k race is part of a triathlon, it still needs to trained for as if you are doing a 5k. The same goes for 10ks, half marathons, olympic distance triathlons, etc. In order to hit a specific time for a specific event in a race (running or otherwise) you must train at that pace. With this, I recommend that you invest some time over the break and just tinker with your pace.... Give this a try...
Workout:
-Go to a gym and get on a treadmill.
-Warm up for 10-15 minutes
-Think of an ideal pace you want to hit for a specific race in the future and just set the treadmill to that pace. Get a feel for that pace. You do not have to use it in a workout or anything, I just want you to gauge the pace and gauge how your body responds to that pace. Once you have gotten a good feel for the pace then return to a nice steady effort and just finish the run doing whatever. Throughout the season, periodically go back to that pace and start incorporating workouts on the treadmill that involve holding that pace for long time intervals. This can also be done on a track as well. You just need an easily measurable area that will allow you to accurately calculate your pace and distance.
P.S.
Don't skip on determining your goal pace before the season starts. In order to hit your ideal pace in a race, you have to know what it is and train at that pace. That is my 2 cents on 'race pace' efforts. Please post any additional comments as more information is always needed and appreciated!
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