active network espn
Active Home | Directory | Community | eteamz | Results | Support Support | Event Directors & Organizers
Community: Exchange advice in the forums and read running commentary Resources: Personal running log, calculators, links and other tools for runners News: Running news from around the world Training: Articles and advice about fitness, race training and injury prevention Races/Results: Find upcoming races and past results Home: The Cool Running homepage
Cool Running homepage  Search Cool Running Community
Login to Reply
Click to view imogene089's profile Pro
imogene089
70 posts since
Dec 14, 2007

Oct 17, 2007 1:39 PM

Base Mileage Pace

I just completed a half-marathon in 1:46:31, I'm a 24yo woman and have been running for about two years. I have a plan to slowly increase my miles to 30mpw (from 18-20) over the course of the winter. Most of my runs I run between 8:30 and 9:00 min miles, which I know is a bit fast as a training pace -- the tool over at runnersworld.com suggest 9:30 -- but I'm not sure how to slow down. I have a HRM, but don't know how to use it effectively (I can make it, mechanically, work), and don't want to do Maffetone low heart rate stuff because, well, I like speed, and can't let myself get bored with my training. I can run slowly when I run with my slower roommate, but she can't come and be my pacer on all my runs...lol. Suggestions?
Click to view QuickSilver096's profile Pro
QuickSilver096
188 posts since
May 23, 2007
1. Oct 17, 2007 1:58 PM in response to: imogene089
Congratulations imogene!

Yup, you are a rabbit. That's what I call runners who are just naturally fast.

Don't worry about it. When you get to the higher mileage, you'll see a lot of opportunity to experiment with various paces. There will be days when you can't handle 8:30-9:00, so you might find yourself running 9:30s.

What I'm suggesting is for you to ramp up slowly as you planned, but keep the same pace you train in. When the workload is too much, then back off on the pace.

When you get into the 20s, try running another HM. I think you'll get to 1:40 easy.



------------------
QuickSilver
-------------------------------
if my time sucked at a marathon, can I please do it over?

My Profile[/URL" target="_blank">
Login to Reply
Click to view exciton's profile Legend
exciton
317 posts since
Nov 2, 2004
2. Oct 17, 2007 3:21 PM in response to: imogene089
How about keep doing what your doing in terms of pace and carefully move your mileage up to something more like 50-60 mpw over the winter. (I said CAREFULLY.) Then you can go for something more like 1:25-1:30 (or faster). Wouldn't that be cool?

If what you say is true, then you have some real talent. See what you can do with it.

------------------
My Profile[/URL" target="_blank">
Login to Reply
Click to view imogene089's profile Pro
imogene089
70 posts since
Dec 14, 2007
3. Oct 17, 2007 3:44 PM in response to: imogene089
Ok. I'm linking to my log so that people can see what I've been doing.

http://www.coolrunning.com/cgi-bin/log/display.cgi[/URL" target="_blank">

does that work?
Login to Reply
Click to view imogene089's profile Pro
imogene089
70 posts since
Dec 14, 2007
4. Oct 17, 2007 3:48 PM in response to: imogene089
the sharing password is "maple".
Login to Reply
Click to view Southern Man's profile Legend
Southern Man
757 posts since
Apr 19, 2006
5. Oct 17, 2007 7:45 PM in response to: imogene089
My advice, almost universally, when runners say they have a hard time slowing down, is that they need to add more miles. If you get your miles high enough you will start running most of them at the appropriate pace.

Southern Man


------------------
We're on a road to nowhere. Come on along.
Login to Reply