Running more miles... but slower pace?

kristinegift

Hi all!

I've been upping my running mileage the last four weeks or so, from 10-12 miles per week to 15-18 miles. A month ago, I was running two or three miles at an 8:40 pace, no problem. Now I'm running at the same effort, but struggling to pace even close to 9 minute miles; my average pace on anything more than 2 miles hovers around 9:30. I've been working a lot on strengthening my hips/core (and everything else, to be fair)... could that be slowing me down? Or is it just the increase in mileage? Or is it something I should worry about? I don't mind running slower -- it's a very comfortable pace -- but I want to make sure it's not a sign of something gone wrong with my training plan.

Thanks!

Timshel_

Could very well be a bit of muscle fatigue if you are doing more strength training. Lots of information out there on the difference in how muscles differ when used for strength or endurance. If you aren't straining and the pace is comfortable, albeit slower, and you meet your goals, you should be good. Your body will most likely adapt to the new challenge of the increased strength training and be able to move the pace back up.

alpine1994

Hey! I'm actually working on increasing my mileage from/to the same amounts. I have a 10K on memorial day weekend and eventually (possibly this fall) I'd like to do a half.

My pace definitely goes down when I tack on more miles. I think it's natural, since they say that you should be able to carry a conversation during your entire run. If you can't, slow it down. When I do a longer run, I REALLY feel it in my legs/hips and I'm doing my best to balance cross-training, more mileage, and stretching out to avoid injury and become stronger in general.

So I can't really answer your question about whether you should be worried or not...just saying that I can relate! Hopefully we get more replies!

BrianSharpe

longer run = slower pace

It's perfectly normal to run different distances at different paces. Could you be a little more specific about "working a lot on strengthening my hips/core (and everything else, to be fair).."? If you're doing more weightlifting fatigue could be a factor.

I'm a great believer in running on perceived effort rather than worrying about a specific pace (except for tempo runs).

timeasterday

Most of your mileage should be at a comfortable pace. I consider myself kinda fast but am doing most of my runs at 9:30 to 10:00 pace. I have one faster run (or intervals) per week plus some hill climbs tacked at the end of one of the slow runs. You can use your 5K time or another race time to calculate training paces.

jason_adams

Would you mind sharing your plan and your goal?

Your other exercises could be interfering with your pace depending on your timing of workouts and runs.
Your training runs should vary a bit over each week - shorter & faster -> longer and slower.
Trying to run all your training miles at your target race pace will likely tire you out more than anything else will.

thavoice

Hi all!

I've been upping my running mileage the last four weeks or so, from 10-12 miles per week to 15-18 miles. A month ago, I was running two or three miles at an 8:40 pace, no problem. Now I'm running at the same effort, but struggling to pace even close to 9 minute miles; my average pace on anything more than 2 miles hovers around 9:30. I've been working a lot on strengthening my hips/core (and everything else, to be fair)... could that be slowing me down? Or is it just the increase in mileage? Or is it something I should worry about? I don't mind running slower -- it's a very comfortable pace -- but I want to make sure it's not a sign of something gone wrong with my training plan.

Thanks!

It is very normal do experience this. Getting more miles per run and the pace most likely goes down.
I will saw this though.......thre are times you struggle and seems to slow down. For me, at least, it happens and then all of a sudden I make a breakthrough and make a decent jump in the pace. Then it gets stagnant for awhile, then a jump.
We would alllike to see the proportions to be the same but it doesnt happen like that. Over 6 months you may improve your pace by 12 seconds/mile, but it doesnt come at a linear rate.

sheltol

It's mostly been covered I would just add that recovery time between runs and or your cross training could be part of it. I've had days where my pace is off by 40 secs per mile and the next workout be faster. I would suggest tracking the overall trend. If your pace continues to slow at similar distances you may be over trained or need a bit more recovery time between workouts.

rybo

Have the temps gotten warmer? That could also play a role.
Are you eating enough?

_Waffle_

Hi all!

I've been upping my running mileage the last four weeks or so, from 10-12 miles per week to 15-18 miles. A month ago, I was running two or three miles at an 8:40 pace, no problem. Now I'm running at the same effort, but struggling to pace even close to 9 minute miles;

Glycogen, muscle recovery, extended workouts. You're totally normal and it takes time to adjust. Run most of your stuff at a relaxed and comfortable pace. Time on your feet is generally more important than the pace you're running so there's no need to stress over the pace. If you're adding on miles you'll get used to it and this will eventually be able to do those 10-12 miles at an 8:30 pace.

You're challenging yourself. This isn't a set-back.

SecretAgent27

That's normal. People run 10K's at a slower pace than they do 5K's, and marathons slower than they do half marathons.

It depends on what your goals are from running, but generally speaking, the more miles you run (within reason) the better. And in order to run more miles, you have to slow down. You can't go out and run at your max pace everyday. The body can't take it. The general rule of thumb is to follow a hard day with an easy day or rest.

Do some research on how runners train and the different types of training runs. Faster runs like Intervals and Tempo Runs, vs slower runs like Long Runs, Easy Runs, Recovery runs. Go to mcmillanrunning.com and use their calculator to help you find your training paces. Some days you're just going to want/need to run slower to reach your goals.

kristinegift

longer run = slower pace

It's perfectly normal to run different distances at different paces. Could you be a little more specific about "working a lot on strengthening my hips/core (and everything else, to be fair).."? If you're doing more weightlifting fatigue could be a factor.

I'm a great believer in running on perceived effort rather than worrying about a specific pace (except for tempo runs).

In addition to running, I'm doing an at-home workout with lunges, squats, clamshells, etc. to improve my general stability muscles. It's stuff I was assigned in physical therapy in high school that I've slacked off on for a long time. Nothing too serious or hardcore!

Would you mind sharing your plan and your goal?

Your other exercises could be interfering with your pace depending on your timing of workouts and runs.
Your training runs should vary a bit over each week - shorter & faster -> longer and slower.
Trying to run all your training miles at your target race pace will likely tire you out more than anything else will.

I'm planning to run a few half-marathons in the fall; my long runs are 8+ miles right now and pacing between 9:30 and 10 minute miles. So 9:30 for a 4miler seems slow to me, but it was also just as comfortable as the long run, so I'll take it for now I'm also doing a lot to work on my stability muscles in my hips/glutes/core because those have been an issue for years, and I can tell they're a little tired, so I'm taking extra rest days away from running this week & next while I work on them.

Have the temps gotten warmer? That could also play a role.
Are you eating enough?

A little warmer, but not so much in the morning (and ironically my 3 miler last week in 85 degree heat was faster than my 4 miler this morning when it was less than 40! My body is so confused lol). And I just upped my calories, so I don't think it's a food issue.



Thanks for all the input, ya'll! I won't worry about it too much, and I'll keep an eye out for some faster times in the future