running? ugh

11 minute mile? if you want to improve your pace, work on your cardiovascular system a bit more. Try incorporating some short reps into your program eg [200m]x6 (2-3min recovery inbetween) @ a fast pace/sprint (anaerobic) - hope that makes sense to you, if not, read it through slowly and you should get it . You can change it around a bit every now and then with 400m, ladders (eg:2,4,6,8), pyramids (eg:2,4,8,4,2), etc and increase the distance, intensity (lower times), reps or decrease the recovery time and you will find you make dramatic improvements within weeks if done properly.

aidan



Edited by Pro_rider 2004-04-30 9:53 AM

Also make sure that the HR that you are using is accurate. Did you calculate your max HR from a formula or from a road test? You actual max might be higher than your caculated max, and that will cause you to falsely limit you HR in training...

hehe, true that... funny to think how much power a watch can have over a person and their training/fitness

Edited by Pro_rider 2004-04-30 10:09 AM

As a long time runner, and newbit triathlete, I ditched my HRM for running al ong time ago. I found I was having the same problem as yourself. I like running my how I feel on the days that I have no specific intentions other then just putting in miles. If you want to increase your pace try some track repeats at 5k pace starting at 400m with 60-90 sec recoveries, and gradully progress up to 1200m and 1600 at 5k pace with 2 min. recoveries. Also try adding in some tempo runs of 4-7 miles at 15k to 1/2 mary pace. Just remember to follow an hard day with an easy day.

Good Luck
Chris

stick with the heart rate monitor. your running pace will improve as you build your aerobic base. every runner who ever put on a HRM went through exactly what you're experiencing - "ARRGH I can't possibly run this slow." You can, and in a few months you'll see improvement in your running speed at a given heart rate. trust it.

To increase speed, do intervals of fast running; to increase endurance, do long slow runs! Good luck!

And based on the subject line, I assume you don't enjoy running(?). Mentally tell yourself that running is your best event and that you kick #%$ running!

hehe, good advice. thats what i try to do every time i have chemistry - chemistry is good...I like chemistry...chemistry is good...Im good at chemistry stupid chemistry - maybe it works better for running?