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Suggested pace far too high

bitasuite
over 1 year ago

Hi I am a cyclist who is now starting to focus on running. 

I'm coming into it with a high level of fitness and have bought an Epix Pro 51mm. I have been on a couple of runs and did a 5k at around 28min and 10k at 58min but, as a guy in his 40s, they are killing my legs for days after.

I've done some reading and realise I've gone too fast too soon and need to slow down. I did an easy 6km at 7km/hr yesterday which feels about right (and the HR seems ok) for my base runs. However the suggested workout base run on the watch is suggesting a pace of 5:40/km.

The race predictor is showing 23min for 5km and 49min for 10km which also seem too fast.

As I'm new to the watch is it worth manually changing anything, or should I just wait until it has more data and it will become more inline with my true fitness?

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  • 0 over 1 year ago

    You could try switching from pace to HR first. 

  • 0 over 1 year ago
    bitasuite said:
    As I'm new to the watch is it worth manually changing anything, or should I just wait until it has more data and it will become more inline with my true fitness?

    The most important things to get the watch to give you good predictions, suggestions, are:

    - always wear a chest strap and make sure it is wet et the beginning of a run to get good HR/HRV data

    - use all systems or multibrand GPS or a foot pod for accurate pace data

     - run on flat courses. Use the trail run profile when you run hills or trails and disable VO2 Max for this profile so that these runs don't "pollute" the run data and models

    - sync the watch or make sure it is connected to your phone before starting an activity. This way, the watch will capture the temperature in the weather information. In turn, this will help evaluate or adjust your performance condition in the context of this temperature; this will also inform the heat acclimation process.

    - make sure your HR Max is correct. Disable HR Max detection. If you don't know your HR Max, perform a field or lab test as formulas have a wide standard error rate,

    - take a running threshold run to get your threshold pace and HR. Set your HR training zones with LTHR. This will help you calibrate your pace and power zones, correcting for HR lag and drift,k and monitor how the data model gets aligned over time.

    - keep a balanced training program for several weeks. Use a Garmin coach program to get you started. They typically start w ith a benchmark run to get the pace goals "centered"

    It will take several weeks for the data to settle and feed the models on the watch properly.