Questions for avid runners...

Slow down! And take a one minute walk break now and then - all my pb's were achieved with a 10/1 walk break ...But most important, slow down......

The one minute breaks gives me something to look forward to - and it gets your heartrate down nicely so you have more stamina for the next ten minutes...
It's a lot easier running for 90 minutes with 8 one minute breaks than trying to run 90 minutes without stopping, and timewise you lose very little over a longer distance...The breather in between enables me to keep my pace where it should be.....:flowerforyou:
And if you do faster shorter runs during the week, the long slow ones built incredible stamina as well....

When do you eat compared to when you run? Most of my runs are in the evening, a couple hours after dinner (after the kiddos are in bed and the house has settled a little). This seems optimum for my mid-week, shorter runs, however, my long runs are on the weekend, early, early in the morning (I was out the door at 5AM yesterday and had a good portion of my 13 miles in before the sun was up). No time for breakfast and digestion on those days, so I usually just mix-up and drink a pre-workout energy drink (1.M.R. is my favorite), about 15 minutes before I go. It definitely gives me a little pick-me-up that carries through a good 30-45 minutes into the run. If I'm running for significantly more than an hour, I'll bring a Gu or two with me (for my weekend LSD, I usually carry two).

Other posters suggested music, I second this, just make sure you're careful and safe, especially if you're in an area with heavy automobile traffic.

My other suggestion would be to vary your routes. I cannot stand to do multiple laps of a small route. I usually do large out-and-back types of runs or, if I must do laps, one lap is a large distance (the lap for my LSD yesterday was a 5.5-mile loop). Changing scenery is definitely something that keeps me "into" the run. And, like yesterday, watching the world wake up while I'm out running keeps me engaged, too.

As for motivation to keep going out three or four times a week? Go pay for a race. You have a half-marathon goal? Pick your goal race, then go plunk down $65-$75 dollars on your entry fee now. That's what keeps me moving -- knowing I paid a not-insignificant amount of money for a race and the desire to get my money's worth out of it (only finishers get the finishers' medal, right?).

I have the same problem!! I firmly believe that the hardest portion of my run is from mile 2.5 - 3.5 (and I've ran a marathon!) - where my brain tells me I've had enough, and my legs get a little weak. Running is a mental game. If you can convince yourself it's in your head (unless you're heaving severe pain), then fight through it!

Some tricks that help me... bring skittles and pop a couple at mile 2 and 3 (and whenever you need them through out your run). they're a great energy booster, and not a lot of calories (a package will usually last me 2-3 runs). Also, make a play list, and have some upbeat songs about 20 and 30 minutes into the run.

Slow down! And take a one minute walk break now and then - all my pb's were achieved with a 10/1 walk break ...But most important, slow down......

Thanks for the suggestion, I'll give that a shot. I generally only run at 5 - 5.2 mph. It's not very fast and I don't have a very long stride. I'll definitely try the 1 minute breaks. Thanks!

are you running outside or on a treadmill? i started on a treadmill running 4.8-5.0. outside i'm running 11.5 min to 12 minute miles. fyi i'm 4' 11". a quick little break will help boost your energy. also i never eat a meal before i run. i might have a snack an hour before but nothing that is heavy (string cheese or vanilla yogurt) because it gives me heartburn. i do my best on the weekends probably because i'm less stressed from work.

watch out for increasing your speed too soon too fast - you run the risk of injury. since the speed thing isn't working try focusing on distance, speed will happen you just have to give it some time. good luck. i ran my first 10k last month and now i'm training for a half next june.

Another vote for slow down. At 30 minutes of running, hydration & food shouldn't really be an issue.

I've got my third half marathon coming up and for training, I generally stick to a long run on Sundays with other activities during the week. This is what works for me on long runs:

(1) Music! Can't leave the house without it.
(2) I make sure I drink plenty of water the night before.
(3) I usually eat cereal for breakfast ~ something like cheerios or life.
(4) I'm out the door early - depending on the time of year & ambient light, but usually by around 6 am.
(5) During the run, I wear my water belt - on runs longer than an hour, I fill it half with a sports beverage and half with water
(6) During training I use intervals - 14 minutes running / 1 minute walking. This splits my run up into 15 minute segments and makes it easy for me to plan out what I'm going to do. Yesterday I ran for 2 hours (so 8 "sets" of intervals). At any given point, I knew exactly where I was in my run and mentally that makes it easier for me.

Personally, I can't eat anything while running (like gu, or beans) - but I know people that do and they love it. But, as someone else mentioned, you shouldn't need something like that after 30 minutes; usually you need to be going for at least an hour before needing something like that.

I definitely agree with the folks that say take it slow, but one other thing I would point out. You mention you start to burn out at 30 minutes into your run, which is probably about 3 miles in. That is a common mental block distance. For some reason people hit a wall about that time. The key on mental blocks is to force yourself past them. Make sure you are hydrated and fueled before your next run and do not let yourself quit at 3 miles. Make yourself go at least another half mile, or more. Once you get past that magic 3 mile point it gets much easier.

I couldn't agree with this more. I was running a couple miles several times a week earlier this year, then I finally started running outside. I hated it at first. One day I tried to run 3 miles just to see what time I could do it in. It took me about 30 minutes. The next week I tried it one more time but after 3 miles I ran another quarter mile. That was the breaking point for me. After that I was trying 4 miles, then I eventually worked up to 5 miles and now that doesn't seem too difficult. I really like that distance and now I'm going to start doing 6 miles once a week and I really enjoy it.

After I started breaking down the 30 minute barrier it seemed much easier mentally to push myself more. I run first thing in the morning without eating a thing. I just have a small drink of water, warm up and then run. Energy never seems to be an issue for me even doing 5.25 miles. I'm guessing an hour or so is just fine for running without needing extra food. Just work on the distance and don't focus on your speed so much.