 All right guys today. I want to spend one minute explaining to you what I call the stuck in pace syndrome and how to get out of it So basically I've noticed that when I'm out running Sometimes I look at my watch and I realize I'm running a bit too hard. I need to ease off a little bit But it's not that easy. It's like almost like I'm stuck in the pace that I'm running in or if I'm coming down a hill and My pace is increasing. I can I can see that as I get down on a flat. I Continue in the same pace at a higher effort even though I actually want to keep the effort steady maybe and That's the case when you're stuck in pace and so the solution is very very simple You just walk So when you find that you're just stuck in pace and your effort goes up This happens a lot when you get to a hill People run a steady effort they get to a hill and they keep running the same pace at a much higher effort and unless that's what you want Then you need to slow down a little bit and the easiest way to do that is to just stop Walk for a few moments. It could be as short as I Don't know five seconds ten seconds of walking just to kind of reset the system and then you head off in a new Assigned pace which is probably slower than the one you were stuck in So that's all stuck in pace just walk a little bit and then keep going