Major upgrade in progress,Please bare with me.:F
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"It's just that I feel very comfortable at 6-minute pace," he says. "Much slower than that and I feel like I am working and breathing harder, and I begin to lose form and rhythm in my running."
Putting it all togetherTaken as a whole, the above information suggests that interval workouts at vVO2max and tempo runs at the lactate threshold are both key ingredients in the training programs of competitive distance runners. In designing a training schedule for a particular individual or team, however, the specificity-of-training principle must again be considered. In short, one's key workouts should be tailored somewhat to the pace, distance, and terrain of the race one is training for. For example, workouts at race pace are almost always a good idea regardless of what that pace happens to be, and long runs may be much more important for marathoners than for 5K specialists. Nevertheless, when pondering these important issues, we should not forget what the data tell us: "long" intervals and tempo runs are probably our best training tools for maximizing VO2max, lactate threshold, running economy, and overall fitness.
A “substantial” wind (i.e. one approximately equal to the pace you are running at) will set you back 12 seconds per mile with a headwind, and aid you by 6 seconds per mile with a tailwind.
t's easier to see how negative feedback can make you worse: "Information indicating that one’s performance is less-than-perfect, or even uncertainty about how one is performing (relative to others) due to lack of information, presumably activates self-regulatory processes in attempts to manage thoughts and affective responses." In other words, you start to overthink things, which gets in the way of smooth motor functioning. But to some extent, these "self-regulatory processes" are always present, so the benefit of positive feedback may be that it allows you turn those processes down a bit. In the context of running (and other physical tasks), the result may be greater motor efficiency: "Changes in energy expenditure are presumably a function of increased movement efficiency associated with greater movement stability, minimized co-contractions, and generally more economical muscle activation patterns."
