Not pushing/pace?

230137isntmyweight

Okay so I've been following a half marathon training program and am doing all the runs with out any real issues. My half has a time limit of a 16 minute mile. I've had a 15 m/m pace on my last two long runs. Which is good but I want better. Which isn't to say that anyone should be ashamed of a 15m/m pace, a mile is a mile no matter what the time is. My "problem" is that I'm not feeling like I'm pushing myself.

I run most runs by myself, and I run at a comfortable pace for me. But I'm starting to wonder if I'm letting myself get to comfortable. I know I can run faster because I drop down into the low 13's and twice now into the 12's on shorter distances. This past week I did 4 miles with an average of 13:25 and a 5k with an average of 13:18. The 5k was a training run I just added .1 onto it for fun.

How do I work on mentally shifting into a faster gear? I don't have a track but I do have a Garmin so I could do intervals. I'm just worried that since I won't have someone to push/pace me I'll still be not be putting in enough effort. Maybe I should find a local running buddy. We just moved here in Sept so I don't really know anyone besides my husband who runs. Curse my natural lazy tendencies!!

Thank you all for letting me kabitz.

rduhlir

The shorter the run, the faster the pace should be. And so, the longer the run the slower the pace should be. You should not be completing each run at the same pace. For example, my current race pace for a 5K is around 10:15. But my HM pace is 11:30, and that is how it should be. Each run has different dynamics and such, so the pace won't be the same for each.

Don't worry about your pace for longer runs being slower than on shorter runs. That is how it should be.

230137isntmyweight

I'm ok with running a slower pace for a half then for a 5k but I don't think I'm really pushing my pace on my training runs either. I don't know maybe I'm over thinking this but it felt too easy on Sunday. I just need to find a way to pick it up a bit.

PaytraB

Lately I've been thinking that I'm becoming a bit complacent, too. After a run, I feel like I've had a workout but during the run I don't always feel like I'm pushing myself. I'm comfortable with the speed I'm travelling. I think I need to push myself a bit, too. Perhaps not during my entire run but throughout for an interval or two.

230137isntmyweight

Exactly, it's not that I'm not getting in a good run, it's just not as difficult as it used to be.

likitisplit

You are exactly right for your long runs - you shouldn't feel like you're pushing the pace. My long runs were about the same pace (and I did push a bit because I had children to get home to) and my half marathon pace was right at 12 minute miles.

bttrthanevr

I picked up speed when I started focusing on my cadence. I didn't try to stride out more, I just moved my feet faster but still well under my body. I was able to run faster and felt less tired. I also crafted a song playlist targeting my desired pace. You can look up songs on jogfm.com to find out which of your songs are good for the pace you are targeting.

KathleenKP

I have this same issue. I didn't see your post here until just now, but I posted on it yesterday in the distance running group. I got some good advice.

http://www.myfitnesspal.com/topics/show/1132145-racing-pace-same-as-training-pace-how-to-improve-it?page=1#posts-17591191

I am trying to work through Run Less, Run Faster. (Please note - my primary goal is triathlons and those distances/speeds make my goals a bit different than if I was primarily into distance running. I hope to do a half Ironman next summer, but it might not be until later due to exactly this issue that you are having - and that WILL require half marathon training. But - anyway - I think I have to take a slightly different route - that's why I am working through this book - which uses cross training as it's basis for getting faster - which falls into my needs/goals.) Anyway, there are three run workouts/week. One is trackwork, one is a short tempo run (with a warm up and cool down at your comfortable pace), and one is a medium-long tempo run (depending on if you are training for 5/10K or a marathon). I have decided that I DO enjoy going out and just running at the slow pace, and I don't want running to be only about getting faster - every time. Sooo...for that third run, I am not going to do it based on the tempo run charts in the book. Instead, I am going to run it at my comfortable pace. BUT I am going to do some random sprints during the run, to play with different paces and practice recovery. This, hopefully, will get all three of my workouts each week pushing a bit past the comfortable stage, but still give me one a week where I have less structure and just get to enjoy it for the sake of running.

KathleenKP

I picked up speed when I started focusing on my cadence. I didn't try to stride out more, I just moved my feet faster but still well under my body. I was able to run faster and felt less tired. I also crafted a song playlist targeting my desired pace. You can look up songs on jogfm.com to find out which of your songs are good for the pace you are targeting.

I haven't been able to experience the "less tired" feeling with better cadence yet. But I'm still working on it. I only seem to get proper cadence when I'm running at 9:22 pace or faster - which I cannot sustain for more than 1.5 miles.

Beth - I saw your post on my thread I linked above. I honestly don't know if Run Less, Run Faster is a good idea, but it really fit into my goals/needs. Maybe you should look at this book? It has training plans for half and full marathons. I am going to incorporate the ideas on that other thread and combine it with the main idea/programs in this book. (The truly main idea being to challenge myself during my runs instead of just cruising all the time.) Personally, I really like cross training from an injury prevention standpoint. One of the things that held me back from running was that I thought my knees couldn't take it. My mom had her knees replaced fairly young, and I expected the same would happen to me. Losing weight definitely went a long way in helping that, but who knows what the long term effect for mega miles would do to me.

I really don't know yet how I am going to challenge myself on the road as I fall right back into that same comfortable pace for lack of anything to prod me along.

bttrthanevr

I picked up speed when I started focusing on my cadence. I didn't try to stride out more, I just moved my feet faster but still well under my body. I was able to run faster and felt less tired. I also crafted a song playlist targeting my desired pace. You can look up songs on jogfm.com to find out which of your songs are good for the pace you are targeting.

I haven't been able to experience the "less tired" feeling with better cadence yet. But I'm still working on it. I only seem to get proper cadence when I'm running at 9:22 pace or faster - which I cannot sustain for more than 1.5 miles.

Beth - I saw your post on my thread I linked above. I honestly don't know if Run Less, Run Faster is a good idea, but it really fit into my goals/needs. Maybe you should look at this book? It has training plans for half and full marathons. I am going to incorporate the ideas on that other thread and combine it with the main idea/programs in this book. (The truly main idea being to challenge myself during my runs instead of just cruising all the time.) Personally, I really like cross training from an injury prevention standpoint. One of the things that held me back from running was that I thought my knees couldn't take it. My mom had her knees replaced fairly young, and I expected the same would happen to me. Losing weight definitely went a long way in helping that, but who knows what the long term effect for mega miles would do to me.

I really don't know yet how I am going to challenge myself on the road as I fall right back into that same comfortable pace for lack of anything to prod me along.

Kathleen- Thanks for the tip! I will see if I can get my hands on a copy. Your plan sounds like what I am thinking I need to do too. I plan to keep adding distance steadily to my long run (currently 6 miles) at my easy normal pace. That will be my "for fun" run. So far as long as I find my easy "groove" longer runs haven't been a problem...of course they aren't very long yet. It's pushing out f my comfort zone at any distance that is so hard.

Mtdewaddict- Just a few other ideas...Are there any running groups in your area? That may be a way to find someone to run with that can push you out of your comfort zone and provide lots of encouragement too. I loved my women's running group although sadly it only runs 10 weeks a year. They do however, sponsor once weekly group runs that are out and back so runners of all paces can run together. Unfortunately my work schedue prevents me joining. It starts at our YMCA. Is there one in your area? Maybe they have something similar? I have also used my daughter on her bike as a running companion. It encouraged me to pick up the pace a bit and enabled her to keep up and not tire over 4+ miles. On a bike even a non-runner can be your companion. All that said, it sounds like you are doing great! Adding distance/miles per week will naturally increase your speed.

bttrthanevr

Oh. One more thing. Hill repeats. They will make you stronger and faster.

(And long runs should always be at an "easy" pace-especially if your goal is a HM-so for that, you are doing perfectly! :-))

timeasterday

I really like the Run Less, Run Faster book. That's why I always recommend the FIRST training plans. I have yet to complete one of their plans due to injury but once I'm totally recovered I plan to dive in. And good advice about finding a running group. That really motivated me.

230137isntmyweight

We do have a local running group and their family membership is very reasonable. So I think we're doing that. But I also have a faster 5k program in my training app so I've declared Tuesday to be "speedy day". It does interval training. The first day was 300 meter repeats with 100 meter recovery for a total of 3 miles.

bttrthanevr

Mtdewaddict, that sounds great! You'll have to keep us posted on how your speed training goes. I really hope the group works out for you too! How nice to have your husband running too!

Tim, I looked up FIRST training and it looks like a great plan. Thanks for the tip. I'm still not completely sure what my HM pace goal should be, but it's definitely MUCH slower than the times on the table in the article. But I love the fact that the plan can tell me exactly what pace to target for each piece/type of training based on my HM time goal. Thanks!!!

KathleenKP

This came in on my FB feed today. The thing that strikes me is that *different* muscles are used for speed. DUH! That makes sense now. There are running muscles I've been neglecting/need a lot more work.

This is reinforcing my thoughts that I need to work on speed (due to my goals). I'm also reading a triathlon book, and what I've read so far seems to be reinforcing the same need. I haven't read much online, or any books (Run Less, Run Faster is the first one, and I haven't gotten very far in it, and this triathlon book is the first on that topic, too) because I didn't have time before. Not to mention I thought I'd feel overwhelmed with conflicting opinions, which I do - and which I think is the main reason I couldn't read before.

**********

Hal Higdon's Marathon
TIP OF THE DAY: There are many good reasons why every long-distance runner should head to the track to do speedwork. Here are a few: 1.) Performance. With speedwork, you will run faster. Numerous laboratory studies prove that adding speed training to an endurance base can take seconds off your 5-K times, minutes off your marathon bests. By training faster, you improve specific muscles used at higher speeds. 2.) Form. The best way to improve form is by running fast. If you can learn to run more efficiently, you will perform better at all distances and levels. You recruit different muscles. You force yourself to move more smoothly. By learning how to run faster than race pace, you're more relaxed when you do run that pace in a race. 3.) Variety. Running the same course and the same distance at the same pace day after day can become tedious. To keep running exciting, you need variety. Keeping workouts varied is one way to ensure success.

likitisplit

Great tip!

likitisplit

Good breakdown on how to target each aspect of running:

http://www.runnersworld.com/masters-training/build-your-running-body

KathleenKP

Thanks, Varda! I can easily do those intermed and fast twitch workouts outside OR on a treadmill. I'm excited to try them out.