Do you even lift bro?

[kitler53]

today's run was even faster.  comfortably below the 8:00 mile.   what a difference running in 70's is comparted to 80's.  It might be a bit out of reach but it feel like a 7:00 mile by the end of the year is achievable.   

that or maybe i could start increasing distance.   i'm still only doing 3.5 miles.  increasing to 5 miles by the end of the year feels achievable too.

[Legend]

You're doing great kit!

Is your pacing steady or do you have an explosive first or last mile?

[kitler53]

You're doing great kit!

Is your pacing steady or do you have an explosive first or last mile?

pretty steady.  

i've been told that gains come from "running slow".   maybe i've misunderstood the lesson but my take-away is that instead of getting into a sprint/walk cycle you are better off taking a slower pace that you can sustain.   i've read you should be able to have light conversion while running.   so what i try to do is run as fast as i can without breaking that wall of "too fast to sustain".  

so yeah, i've had runs where i needed to adjust up/down a bit but for the most part i have a feel for what my pace is and i try to do "1 step faster than last time".   

..but also i'm doing 3 runs a week now instead of just 1.  

[Legend]

pretty steady. 

i've been told that gains come from "running slow".  maybe i've misunderstood the lesson but my take-away is that instead of getting into a sprint/walk cycle you are better off taking a slower pace that you can sustain.  i've read you should be able to have light conversion while running.  so what i try to do is run as fast as i can without breaking that wall of "too fast to sustain". 

so yeah, i've had runs where i needed to adjust up/down a bit but for the most part i have a feel for what my pace is and i try to do "1 step faster than last time". 

..but also i'm doing 3 runs a week now instead of just 1. 

That run slow advice is about training your body long term. With three runs a week, two or three of them can be at a slower pace. Zone 2 heartrate if you track it.

The slower pace still gives your body the "good" stress that helps you improve but less of the bad stress that leads to injuries.