I like the article but found a few items which can and have gotten me in trouble in the past:
[shadow]“Running by feel and effort is much more important than running by the pace of a [GPS] watch,” McCandless says. “I think if more people did workouts without knowing the pace they were running instantaneously, they would end up running faster because they wouldn’t have the self-imposed restrictions.”
When you run without a stopwatch, you learn how to evaluate how you’re feeling without a device telling you otherwise. Longtime University of Colorado cross-country and track coach Mark Wetmore calls this “sensory data.”
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I agree with the above to a point. Lately, I don't look at my pace on tempo runs or MP based sessions and try and go by feel. I do look at HR though as it can be easy to get carried away and over run a session. I know if my HR gets over 155 then I am over running the tempo. If it is over 150/152 then I am over running a MP session. I could do a 10 mile MP session and if I ran it at 155 HR, then I am really just kidding myself.
[shadow“Learn to hurt in workouts,” Jones says, “and you’ll be able to hurt more in races.”
In some workouts, Jones’ instructions include six words: “Hands on knees in the end.” Translation: This will be a really hard workout.
The idea of going out too hard in some workouts is in building yourself back up afterward and gaining the confidence to do the same in races. You can’t do anything in a race you haven’t practiced first, so it’s important to play with fire in some workouts and know what it feels like to get burned. You might fall to pieces and barely finish the workout, or you might surprise yourself and destroy the limits you previously thought existed. You’ll never know until you try, and Jones believes in testing your limits throughout the year.
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Being an older masters runner (51 years old), one workout that causes me to fall to pieces can derail my training really fast and force me to not do any quality workouts for a week or week and a half. If you can recover from such a workout then it is find, but if recovery becomes an issue, then I disagree with the above. I would rather get in 3 workouts at a lower intensity then 1 that drives me into the ground. The 3 workouts will build my confidence and the 1 workout will deflate it as I will fail on future quality workouts.