Penguin, BugsMom,

I had the exact same problem of going out too fast. The treadmill is what helped me. I set it at 4mph (which is a brisk walk to me by the way) and FORCED myself to learn that pace. It took several weeks.

Then, I would go outside one day and do fine, the next I sped up again and had to do a refresher on the treadmill. I am convinced that it takes much more discipline to learn to run slowly than it does to run quickly.

Honestly, it took me months (slow learner, I guess) to get in tune with my body and learn to pay attention to the signs that tell me I need to slow down. However, it CAN be done.

I partly wish I had bought a heart rate monitor to help me. I did not know to try that when I was struggling with this. You can get ones that sound an alert when your heart rate goes above a specific value. Could be handy.

Best regards,
Kitrin

Ohpennyroyal: I have a Garmin Forerunner 305....it does LOTS of stuff!!...I'm still learning to use it having a good time w/that as I am an info geek..... I keep track of my HR/pace, etc. (learning to slow down, etc. as this thread is talking about) I download the data that it collects into my laptop in order to plan/track/monitor my workouts (it's neat to see your progress on the charts!)....you can set alarms, laps.....oh yeah! & it's a GPS! So you can use to find your way back home should you get lost! .....I would recommend, googling it, checking the gear thread here on CR, go to your sports equipment store & check them out in person......they are a bit spendy....

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We shall not cease from exploration, and the end of all our exploring will be to arrive where we started, and know the place for the first time. - T.S. Eliot

quote:<HR>Originally posted by BugsMom:
Okay, here's my stoopid question:

I don't know how to run slowly (okay - that's not a question, it's a statement...) My problem is that I can run fast (well, I guess to some people it's fast (others could blow me away ) -- I ran a 10 mile training run last week @ an 8:25 pace, not even trying to run fast), but want to pace myself better, so I don't burn out.

<HR>

You can run in place right? What are you doing to be able to run in place? You are taking shorter steps. All you need to do to run slower is take smaller steps. It will slow your pace and it will improve your form by preventing you from landing on your heels. Your knees and shins will thank you for that.

My stride rate, or the number of steps I take per minute is around 180. I maintain that stride rate whether I'm running at an 7:00 min/mile pace or a 10:00 min/mile pace just by changing the length of my stride.

Try it, I think you might like it.

Tom



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quote:<HR>Originally posted by CrazyDiamond66:
Here's one:

What does "PR" stand for? (point of reference?)

Thanks,
Lisa<HR>

PR = Personal Record

aka

PB = Personal Best

A few potentially stupid questions here, shoe related:

First: Is it worth investing in a second pair of running shoes? I've heard that it's better for the shoes and for your feet to alternate, a different pair every other day. I'm doing C25K now, so they're getting a day off anyway, but I do a lot of walking in my off days just to get around so I may start wearing my running shoes then.

Second: If I do get a second pair, should I just get a second pair just like the first? I was finally "diagnosed" as a severe overpronator by the guy at the new balance store and got a pair of shoes to correct for that, and I can feel a difference (my shin splints aren't nearly as bad when I wear them) so I'm inclined to stick with what works. Just wondered if there's any value in changing it up.

Third: In addition to severely overpronating, I have really high arches. I gather that's an unusual combination- most sites and discussions here seem to suggest that flat arches lead to overpronation, while high arches lead to supination. The shoes I'm using now are stability shoes with good arch support (and I really can't tell you how much difference this has made), but I was wondering if there's anything else I should look for because of my weird combination.

Thanks, and sorry for the long and potentially unnecessary questions!

BugsMom,

I will be on the other coast this weekend. Upstate NY here I come! Let's see how I do running in REAL weather.

Yes, we will have to look for each other at some other event. I anticipate being a bit of a cross-country commuter through Nov and Dec, but I hope to be around more regularly after that.

Best regards,
Kitrin

PS I am still working on 10k. HM is a ways off, I think.