Hi Robert ! Thanks for replying !
So you too have the impression of giving very little effort during a HRZ2 run ?
OK thanks. I'll be patient then. I admit I was feeling a bit frustrated during those runs.
Luckily for me, Grenoble is one of the flattest cities I know, even if it's in the Alps !
GREAT stuff here you guys and great answers Robert. When first starting, zone 2 will feel super frustrating, but as I mention in TCI, this frustration is mainly due to inefficiencies. You WILL improve, so stay patient. This is the best and easiest way to improve across the board. Your speed will improve, at an easy effort, which translates to faster efforts. And this zone 2 work will really help you dial into form/tech/cadence/foot strike - all helping you to run better, easier = efficient.
And, as you get into the program, zone 2 will eventually do recovery and the appropriate effort to allow for more and consistent Kilos/miles - which again, creates efficiency, the holy grail.
Your WILL NOT under train, as there are much harder/challenging workouts to come, this early part just helps prepare you. Trust me, things will get much harder and you will look forward to your zone 2 days.
And this just in from Conor:
Hi Eric,Just to let you know..... during this year I did your program from the Cool Impossible and ran 3:53 in the Dublin City marathon last Monday. This was 1 minute per kilometer faster than my time of 4:36 last year - great training programs! Thanks!
Hope this helps - E
You got it. Efficiency is the name of the game and incorporate SO many things other than just speed. I would go back a reread some of the chapters, which I suggest in the book, to reinforce what you are now doing out on your run. As you reread, you will pick up on things that might not have seemed important during the first reading that now make sense. I think this will really help with the run form as well. There are so many coaching points in each chapter, that again, might not seem very important - but now that you have the big picture, will bring things together.
So yes, you have it right on your run form questions. Land on your forefoot, in the center. The slant board work will REALLY help you develop that later stability in the feet that is so so important for all of this. Again, go back and reread the strength chapter and see now how all of that relates to run form.
Never too nitpicky - it will reward you!!
Carolynn, I'd like to share my own experiences, if it helps you see Eric's plan in action. I decided back in April to run in HRZ 2 only, after dealing with injury after injury. My mile times seemed VERY slow- I would joke to myself that I could power walk faster than I was running. But it is now more than 6 months later and I have taken 3 minutes of my mile time. No speed workouts, no hills, just running in HRZ 2 and letting my body adapt. I share this in hopes that it helps you be patient with the process and to know that it WILL work. :)
Love this Karen - thanks for adding your success!
Hi again - I forgot to mention in my last response. Carolynn, you will probably improve rather quickly, so you might want to test again in 30 days, as you will probably experience a shift in HR zones.
Also, here is a great post by Margot. I have been coaching her for 10 years and you know her well from the last chapter of the Cool Impossible.
Wow, thanks everyone for sharing your experience. It almost sounds too good to be true.
Karen, 3 minutes off your mile time ? That's amazing !
OK, I will program a new test in a month. Thanks.