{"id":9124,"date":"2023-04-02T12:04:08","date_gmt":"2023-04-02T10:04:08","guid":{"rendered":"https:\/\/www.main-vision.com\/richard\/blog\/?p=9124"},"modified":"2023-04-02T12:09:13","modified_gmt":"2023-04-02T10:09:13","slug":"80-20-running-into-practice","status":"publish","type":"post","link":"https:\/\/www.main-vision.com\/richard\/blog\/80-20-running-into-practice\/","title":{"rendered":"80\/20 Running into Practice"},"content":{"rendered":"Reading Time: <\/span> 2<\/span> minutes<\/span><\/span>\n

I have been putting the 80\/20 running rule<\/a> into practice. The principal is simple. Instead of running to your max you run at a comfortable pace for most of your running instead. Instead of pushing yourself to be fast, you push yourself to have endurance. You train at a pace that is 80 percent or less of your maximum, to perform better when you race. <\/p>\n\n\n\n

Train for Endurance, Not Speed<\/h2>\n\n\n\n

The concept is rational. You could train to your max but by doing so you tire yourself emotionally, physically and mentally. Instead of improving you hit a wall. The 80 percent rule builds on the idea that by training consistently at a lower intensity 80 percent of the time you build stamina and endurance. <\/p>\n\n\n\n

With the Garmin program by Greg I find myself having to slow down, rather than speed up. I find that I need to run at a pace that is easy, rather than strenuous. With other coaches they say “do 150-200 steps for 30 seconds, then do glides etc.” Others say “Run this distance” and “Now run that distance”. <\/p>\n\n\n\n

I prefer the coaching I have now. “Run at this pace for that duration” It isn’t about distance, and it isn’t about duration so much as it is about pace. I have to consciously tell myself to slow down, to take it easy. It isn’t that far from running pace. I know I can run faster. I need the discipline to slow down. <\/p>\n\n\n\n

I am avoiding speed because I want to keep my knees from hurting. I want to strengthen them gradually, by training at a lower intensity, to give them the time to adapt and toughen up. This isn’t about speed. This is about being able to run sustainably for longer distances, without discomfort. Today I felt that I am getting to that goal. I felt that I could run for longer. <\/p>\n\n\n\n

A Dog Chase<\/h2>\n\n\n\n

I actually stopped running because a dog, that was not kept on a lead, showed interest in me, and then charged me. I left the road and it followed, so I stopped in a field. For an instant I was convinced that I would be bitten today. It felt that way. I thought it had finally happened again. <\/p>\n\n\n\n

Normally I would avoid a car, especially one that stops there, because usually dogs jump out and tend to charge. I didn’t turn around and change route. My habit of turning around and choosing another route, is justified after what happened. I hate that I keep being attacked. No, the dog didn’t bite me, but it did run after me. Dogs do that. That’s why I walked with hiking sticks before. That’s why on one route I picked up a big branch. <\/p>\n\n\n\n

Dogs scare me. They threaten me several times a year. If I had continued running it would have bit me. I had to stop, so that it would stop. I am tired of overcoming my fear of dogs on every walk. I am even more tired of having my fears confirmed by these attacks, several times a day. I class a dog that threatens or runs after me as an attack. <\/p>\n\n\n\n

Next time I will walk the other way. I will not walk towards a car that is stopping. Once again my fear is justified. <\/p>\n","protected":false},"excerpt":{"rendered":"

Reading Time: <\/span> 2<\/span> minutes<\/span><\/span>I have been putting the 80\/20 running rule into practice. The principal is simple. Instead of running to your max you run at a comfortable pace for most of your running instead. Instead of pushing yourself to be fast, you push yourself to have endurance. You train at a pace that is 80 percent or […]<\/p>\n","protected":false},"author":1,"featured_media":9125,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"anyone","activitypub_status":"","footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1061,533],"tags":[187,5116,5078,1062,5073],"class_list":["post-9124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-switzerland-2","tag-garmin","tag-garmin-coaching","tag-pacing","tag-running","tag-training"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/posts\/9124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/comments?post=9124"}],"version-history":[{"count":1,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/posts\/9124\/revisions"}],"predecessor-version":[{"id":9126,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/posts\/9124\/revisions\/9126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/media\/9125"}],"wp:attachment":[{"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/media?parent=9124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/categories?post=9124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.main-vision.com\/richard\/blog\/wp-json\/wp\/v2\/tags?post=9124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}