Pace of G.A. Runs
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Pace of G.A. Runs
What pace does everyone usually do their G.A. runs at? Is it just a feel thing? A couple of weeks ago I did one and without looking at my watch ended up about -10MP. I felt fine doing it, my heart rate wasn't high. I worried after if I did it too fast. The next one I purposely dialed it back and ended up MP+15. Just curious if there's a general rule for these? Thanks.
Alex Kubacki- Explaining To Spouse
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Re: Pace of G.A. Runs
At Standard Moderat Effort according to Pete Pfitzinger. For me this means faster then LSD but slower than MP. I like to be about LSD-30 or MP +30 in that range. I run LSD around 8:30 MP is around 7:35 GA I run around 7:57. But I also go mainly by HR. So I run these at about 79 -82% of MAx HR is you are using max HR.
Running them -10mp IMO is not a GA run. MP+15 is closer but I still feel a bit on the fast side.
Running them -10mp IMO is not a GA run. MP+15 is closer but I still feel a bit on the fast side.
Re: Pace of G.A. Runs
Alex Kubacki wrote:A couple of weeks ago I did one and without looking at my watch ended up about -10MP. I felt fine doing it, my heart rate wasn't high.
How did you determine MP?
Admin- Admin
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Re: Pace of G.A. Runs
Mr MattM wrote:How did you determine MP?
I pulled my Half time from last month and dropped it in the calculators for marathon time. I added about 8min to it because I can't hit what it says I could. As I'm still semi-new to marathoning I'm still building the endurance side.
Alex Kubacki- Explaining To Spouse
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Re: Pace of G.A. Runs
I suggest either getting (and using) a HRM to get familiar with your real effort ranges, or focus on perceived exhertion. MP-10 really shouldn't feel that easy. Assuming that you are correct on your pace, your MP might be a bit too conservative. Looking at your HR during a run like that would tell the tale better.
Admin- Admin
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Re: Pace of G.A. Runs
I do use one and I was in the zone for that run where I was -10MP. The problem for me is leg turnover once I get to the big mileage. That's what I'm trying to work on. But the regular GA runs I can bang out at a good clip without too much effort.
Alex Kubacki- Explaining To Spouse
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Join date : 2011-06-23
Re: Pace of G.A. Runs
For me, a GA run is just that a "general aerobic run" meaning that I run how I feel that day so the pace can vary. When I'm scheduled for a recovery run, I pay a lot more attention to pace and HR to make certain that it is indeed a "recovery" run.
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