Just back from W6R3…can’t say I enjoyed it due to the weather and starting off too fast! The last 30 seconds were a big push and I’m glad I had music blaring so I couldn’t hear my loud grunting noises!
Any tips for not setting off too quickly? As I’m only just getting going at the start I’m at conversational pace until all of a sudden I’m out of breath!!! Then means I have to slow right back down to slower than normal to recover before getting into a rhythm. I have added my split times- what will help to find the correct pace for me early on? Feeling a bit deflated with how it went.
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Gagsy
Graduate
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Just practice and willpower I think. I'm running by heart rate at the moment and it has forced me to run slower, much slower than my natural pace but its enjoyable.
Learning to pace yourself is one of the toughest skills to learn, but stick with it and it will come. Just tell yourself to go slower from the start, because that is going to be the most beneficial pace to develop your stamina and endurance......faster is not necessarily better.
It's a bit of trial and error really. 2 years on from graduation and my inner dialogue is still "slow down, you don't need to go this fast". The problem is, you will naturally get quicker as you get fitter and stronger so often you're trying to slow down below what you need to. My advice would be don't actually worry about the pace too much and learn to do it more by feel.
Some things that helped me were doing the first couple of steps of each running interval on the spot. That stopped my tendancy to rush off. Also actually talking out loud to test my breathing.
I found it got easier to pace myself when I no longer had intervals in the plan.
If you feel like you got it a bit wrong last time though, you'll probably make adjustments by trial and error and being a bit more conscious of it next time.
Finds a really steep long hill I use a long hill as a warm up and it stops me heading off like a horse out of the stalls:)Over the years, I have though, got used to the run and now find that I often move faster up hill than down x
I read a tip a few years ago which always helps me! Until you're in an easy rhythm, keep breathing slow and steady, and take two steps on the inhale, two on the exhale. When you're relaxed into the run it might switch to 3/3. Always helps me to keep it slow and steady at the start!
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I use a long hill as a warm up and it stops me heading off like a horse out of the stalls:)Over the years, I have though, got used to the run and now find that I often move faster up hill than down 
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