Runs better, but times are way down on road runs

Not sure what kind of track you are running on (your logs imply a half-mile track), but normally one lap=400meters~440yards~1/4mile for most outdoor tracks.

I doubt it is your running pace, probably something with the way the distances are measured.

Edited by trinosaur 2007-07-19 7:13 AM

It's not just hills, it's any change in elevation, even slight, will effect your pace and somehow going up vs. going down never seem to cancel eachother out, it always slowere than a flat run. Tracks also can be made of much more forgiving and reactive materials which can also be of a benefit to pace. Lot's of variables, don't panic but don't run the track so much as it's a bit of a crutch, like a treadmill.

There could be slight variations in elevation and other things on the road that cause you to change your pace. Also, are you sure you're measuring the road distances appropriately?

I agree with the above posters.
1. Make certain you are comparing distances exactly.
2. Track surfaces are mega fast and forgiving compared to the road.
3. Hills will definintely take it out of you.

HIJACK ALERT: Hopefully those that have posted can help with this too. I've been training since January (nothing in my logs because I only just joined BT). Anyway, my run times, this year, have dropped from 10:00/mile down to 8:30/mile over a 5K. However, I've been at the 8:30 mark for a while now and am having difficulting getting it to drop. Ideally, in a road race, my goal is 8:00 flat.

Since I don't have a log, let me give you an idea of my training.

Tu & F swim: Anywhere from 1000 to 1400, ladders and straight swims

W & Sat run: anywhere from 30 minute run up to 90 minute run. Usually short run W and long on Sat. The long runs ave 10:00 and the short still at 8:30.

Th & Sun bike: anywhere from 45 min (Th) to 2 hours + (Sun).

This type of training has been going on since May. Basically anywhere from 4-6 hours a week.

Any thoughts? Might help the OP too.

Cheers

x2.

Hey, that's why I posted. Thanks for the insight. I had a feeling that is what it was, but just wanted to get some feedback.

Thanks again.

I disagree that 2x per week is not enough to see improvement. I think running more often would be better, but at 2 days per week, I think you casn improve, easily to an 8min/mi pace over a 5k. I dont think thats a crazy goal by any means.

Do you wear a HRM? Personally, I have found this to be the most speactacular training aid. Using it correctly can help you improve times. If you dont have one, Id highly suggest buying one if you are serious about improving. Not everyone likes them, but I am a firm believer in them.

Otherwise, on your run days do you do intervals or fartlek? Ive found doing sprints up hills helps a ton with speed too. I dont like running fast downhill though, as I have found it puts too much strain on my knees and arches.

Yeah. Garmin 305 Forerunner.

HR usually in zone 3 sometimes peaking in zone 4 but not for very long. Usually up hills.

And in all actuality, I'm in a base build program so the main goal of the program (ends in 2 weeks) was to just get some good base built up. Runs up to 90 minutes, etc. Since I'm coming close to the end of my season, I'm mixed on uping the base build (to 6-8 hours a week) or try out a build peak program. I'll probably do the upped base build to get more miles in (will start to do workouts 2x a day then based on the program) and then next late winter early spring start in on a peak program to start to try to get the times down again.

All of the runs, right now, are just that. Runs. No intervals. no fartleks.

I guess I've basically answered my own questions.

Thanks again for all the input folks.

Regardless of your times, getting off the track is a good idea just to make it a more enjoyable experience.

To me it's like swimming in a pool vs open water swimming. The constant back and forth of the pool or endlessly going around in a circle on a track are mind numbing and take the enjoyment out of the sport.

To me, tracks should only be used for structured speed/track workouts, not for normal running.

Not gonna waste time and thread space with a "discussion" on this.  I'll just flatly state you are wrong both about the frequency and the speedwork.

Please run a search on the forum about the topic and read to your heart's content.

Basics of it are ....... minimum of 3 runs a week to maintain your fitness level and see improvement.  And no speed work at all until your biomechanics are sound and you have a solid base.

Edited by Daremo 2007-07-19 9:49 AM

Oh, and I totally agree with the getting off the track thing... to me, its too much like running on a treadmill.