27 Feb '13, 8pm

RUN BY FEEL: Here's how to nail paces, in a workout or race

"Most beginners have very little pace sense when they first start running," says Matt Hart, a Salt Lake City-based endurance coach. To fix that, Hart suggests paying attention to how your pace relates to your sense of effort. Which paces feel easy, medium, and hard? By focusing on cues like your breathing, the rhythm of your legs, and the motion of your arms, you'll ingrain the physical sensations that correspond to different speeds. FEEL IT: Twice a week, time a mile in the middle of an easy run. Don't speed up or slow down—the goal is to just gather information to gradually calibrate your internal speedometer. In your log, note your time and an effort rating on a scale of 1 to 10, along with brief comments on how your breathing and legs felt. After a few weeks, do the same thing during tempo runs to fine-tune your faster pace. Then try timing miles near the beginning and...

Full article: http://www.runnersworld.com/running-tips/tuned?cm_mmc=Twi...

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