This is why when you saw that your Runner’s World training calculator said that you should drop your pace to the 13:00 mile, I’d commented that there was a reason for it. Taking walk breaks during your runs is NOT a bad thing either! We all get caught up in feeling like we have to be so tough (I do it too!) but listening to your body counts for a LOT. Averaging 119 bpm puts you just under 65% for your long runs.

To answer your question, you would use this lower intensity training for your long runs primarily. Use your shorter runs to add intervals where you are pushing to the high end in spurts. That high end can be 90% to 100% in intensity for speed. My favorite intervals to increase speed AND strength are actually hill repeats. (Set a timer for 15-20 seconds, run “all out” up the hill till the timer goes off, recover for twice that time, then repeat a few times, adding additional sets as you get stronger.)

Are you tracking all of your runs somewhere that you can see what your pace is, what the conditions are (elevation, etc) and tracking your HR across time to see if you are improving your pace while still in the lower intensity range? I’d recommend starting that as you train for your next half.

My trainer ‘head’ still believes in training for ‘specificity’ which means you get better at what you work at, so I still believe that some of your long runs need to be a little faster toward your desired race pace, not only as a way to switch things up but to get you used to the feel. I’ll be doing most of my upcoming long runs slowly, but feel that before race day, I’ll still throw one in where I’m running at (or close to) my desired pace. At the very least, I’ll alternate some of my miles that way. Maybe one or two at the slower pace, then speed up for one, then back down again.

Hope that answers your questions Berni!
PS – still do the speed of running that you ENJOY though, and don’t get TOO caught up in the details.

I guess I’m an RPE person. I used to calculate h/r when I did aerobics, but now as just a walker I do hills to get in shape for hiking/snowshoeing. We just went snowshoeing as I was in good shape for the first trek of the year…no exhaustion or soreness the following day. I just remember instructors drum into our heads we should always be able to carry on a conversation while working out, otherwise you’re working too hard. Maybe that’s too elementary, but I still remember it and follow it.
.-= Joan´s last blog ..A Bee Or Not A Bee =-.

first off..THANK YOU SISTER! I so needed this. I have been penciling all my heart rates and I am WAY over doing it. I am typically in the 170′s for most of my run (minus the walk breaks)

yes, I love my HR moniter…it’s plugged right into my TM. I actually really want a garmin of some sort but haven’t figured that all out yet.

please please answer berni’s questions because the same exact senario came to my mind too. I try try try to not run faster but it is killing me. but after seeing this I know I need to.

This week my running mileage ups a bit (from 2 miles to 4) yeah yeah, I know, lame but it’s where I am at.

I want to be able to not wear myself out by doing this..I really want to do it right and not cause harm to my body and I want to be smart about it all.

My toddler wears me out enough. My running should be a help!

haha

THANK YOU SHARI.,…Today’s post ROCKED
xoxox
.-= Cindy´s last blog ..The Hurdle =-.

Ok, I do have the heartrate monitor (Garmin) and just recently stopped wearing it. Before I got the Garmin I used to think that my heart rate was getting too high and would use that as an excuse to take walk breaks during my runs. Once I got the Garmin I realized that my heart rate was not as high as I thought it was. My last 7.5 mile run (wearing my HR monitor) my HR averaged at 119 with a max of 150 (183 is my Max) so I guess as far as heart rate goes I’m not too far off… now I’m really confused because IF I’m already slow and am already training pretty close to 65-75% of my max…. when does the speed come into play, when do I get faster???
Do I use this for my long runs only and use my shorter runs for speed training, at which time I could push my heart rate higher?? If so how high would be ideal for a speed session???

Looks like I better dust off the HR monitor and start wearing it again…

Thanks for all the great info Shari!!! I love it!!!
xoxo