I just wrote the below and posted for the athletes I coach on our google group list.  Then it occured to me, heck, I haven’t blogged in a while, and perhaps, since I felt it was so important for my athletes, that it might also be helpful for whomever else reads this…so here it is! Enjoy.

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Hi Everyone. I hope you are having a super day!

I just got through writing a series of workouts for a handful of athletes, and as I was writing out the programs, and again putting myself into YOUR head and devising the best program I possibly can to help all of you progress, I reminded myself that beyond the obvious factors we routinely talk about which are important for you to reach your goals, such as recovery, smart fueling and daily eating, and mobility / flexibility training, one of the KEY elements that is perhaps as important as any other, is the concept of DIFFERENTIATING intensity, on a daily basis, and even within each and every session I give you.

What does this really mean?  Well, when I say “train smart,” this is partly what I mean!

More: I’ve found through years of experience, that perhaps the single thing that most athletes do who are not progressing and have plateaued in their performances, is they muddy workout intensity, making the easy stuff too hard, and the hard stuff too easy, and making everything in between “sort of” hard.  This basically is the equivalent of talking in a monotone voice! Boring, and not very good for improving!

In order to IMPROVE and adapt to get better and ultimately more efficient and faster, we must realize that being “in between” from an intensity standpoint is a poor way to execute smart training.

More specifically:
1. When it says z2, make sure you don’t turn it into z3! Stay aerobic, breathe through your nose. Be able to talk if you need to.

2. When it says “strides,” or 30/30s, or similar, move FAST!  This is 5k down to 1mi race pace!  Quick legs, short GCT, strong elbow drive and knee drive, but in a quick way!  Don’t make this “sort of” fast. Move!!

3. During z1 or “easy” recovery between tempo, z4/FTP, or “race intensity” segments, GO EASY!!!!!  You almost can’t move too slowly.

My point is, if the easy stuff is too fast or hard, you won’t have the energy to sustain effort on the “quality” segments, and vice versa.

Simply put: the MORE you can dial in and differentiate your intensity in every workout, the better you will feel, the better you will perform, the faster you will recover, and ultimately, the more you will improve.

If you DON’T KNOW what is easy or slow, and fast or hard, then you need to be asking more questions!

Have a great day!