Magician

INTERNAL PACING

At NorCal CFE we teach the importance of pacing.  In fact, every workout & every interval has a prescribed pace range based on the athlete's current capabilities.  We often time our interval splits down to 100m sections to confirm we're on target.  Our athletes never just run because we are constantly monitoring our environment and ourselves.  This is why our athletes are seeing such amazing results.  

Timed intervals on the track are easy to monitor.  How does this pace setting translate into road races?  What do you do in a race without mile marks?  How about that 11k run in Camp Pendleton at the 2012 CF Games?

Anyone that has ever run on the track with me will confirm that I can hit 400m lap times at any pace range without a watch.  I'll never forget that perplexed look from Jason after our 2nd track workout when we ran together and hit split after split, over and over, again and again.

"It's like you're a magician" - Jason Khalipa

Answer:  The repetitive interval pacing will burn into our memory system creating the ability to "feel" pace.  In time, every runner will develop a range of paces that they can hit without a watch.

Our Monday, May-13, track workout will test our internal pacing clocks.  We will be using watches for the 200s to dial in our paces.  Then, without watches, we will replicate the same paces for the longer distances.

Intermediate Distance Runner:  2600m
2 x 200m w/ 100m walk followed by 1 x 800m w/ 200m walk

1 x 200m w/ 100m walk followed by 1 x 600m w/ 200m walk
1 x 200m w/ 100m walk followed by 1 x 400m 

Long Distance Runner:  4400m
2 x 200m w/ 100m walk followed by 1 x 1000m w/ 200m walk
2 x 200m w/ 100m walk followed by 1 x 800m w/ 200m walk

2 x 200m w/ 100m walk followed by 1 x 600m w/ 200m walk

2 x 200m w/ 100m walk followed by 1 x 400m