Slower pace difficulties

[orangeguy]

After reading sTrongFuse's excellent post about running too fast -(healthunlocked.com/bridgeto... I decided to try and reduce my pace to the recommended pace of the Runners World calculator which for me, for longer runs is about 8.40 per km. I thought I would try and apply this for my planned 10k this morning, basically I failed miserably. It all makes sense, slower more comfortable longer runs must be a good thing so I made a real effort to try and run slower but when I checked my average pace on the Garmin I am still a good minute faster than I want to be. Maybe we all have a natural pace, does anybody else have this difficulty of slowing their pace?

[cheekychipmunks Graduate10]

No. 😅

I’m a naturally slower paced runner. I have a short stride and my cadence is quite high - usually averages around 170 according to Garmin - and I find that suits me perfectly. I can slow down more with no difficulty, but ask me speed up and that’s a whole different kettle of fish. I’m therefore happy sticking with my natural pace. 👍

[orangeguy Graduate10 in reply to cheekychipmunks]

Maybe its just me . . . I had really planned to run to the Runners World recommended pace this morning and I was sure I was going slower, but apparently not I was however overtaken by a of couple younger lady runners who seemed to be turbocharged 😂 😂 😂

[cheekychipmunks Graduate10 in reply to orangeguy]

No I don’t think it’s just you OG! I think I’m the oddball. I’ve read quite a few posts about people having difficulty slowing down - not me! 😅

It’s quite humbling when you think you have a good pace going and suddenly someone leaves you for dust isn’t it? I know all too well! 😅😅😅

[limberlou Graduate10 in reply to cheekychipmunks]

I run at about 7.45 pkm for shorter distance and 8.10 for 10k and about 8.30-8.45 for over 10k. I can’t run any faster really even if I try.

[orangeguy Graduate10 in reply to limberlou]

That's exactly what I wanted to do Lou, I thought it would make my longer distances a little easier and encourage me to go further, but it didn't quite work out. I will try again after with weekend

[Oldfloss Administrator Graduate10]

Just run as you run...I have a happy pace..and after 6K..that would..(it feels like) take me on for ever.. it's slow and steady..but works...Tried a speed challenge, ( only against ourselves) on Marathon forum which was super...and increased my 1K speed over the challenge time of six weeks...but it turned out it may or may not have contributed to a tendon injury..so me and my happy pace are how it will be from now on

[cheekychipmunks Graduate10 in reply to Oldfloss]

Yessss OF. You and me both! 👊❤️🏃‍♀️

[damienair Administrator]

I did some interval training at the start of the year to improve my 5K time. It worked. Also as a result my slow comfortable pace became what used to be my flat out race pace. It made running 10K so much easier and enjoyable and I found I could maintain that pace for 10K no problem. I wouldn’t be able to run any slower now.

Damien

[UpTheStanley Graduate10]

I know exactly where you are coming from!

I have great difficulty in running a bit slower than my natural parkrun pace, which is around 5 mins per k. In building up to 10 miles for the GSR, I want to run at 5’30” but regularly find I’ve started off at 5’15” and can’t slow it down until it’s too late.

But I can happily run a lot slower (and therefore for a lot longer) alongside Dexy when she’s doing her long runs

[Irishprincess Graduate10]

Yes I do. I’ve found that over the years if I run too slowly it triggers my ITB. Even my physio has told me not to run too slowly! I have a naturally high cadence and I try to keep that high too even for long slow runs which should help minimise injury risk.

When I use to train to a plan I ignored the really slow suggested paces and just ran as slowly as I could. Now I just ignore plans altogether and do my own thing which is better for me.

I do think we each have a natural running pace which is comfortable for us and it’s all an experiment isn’t it? You’ve found that running at 840 doesn’t work for you so maybe you shouldn’t do it. Just go as slowly as you can.

[Dexy5 Graduate10]

Yes UTS is the same, the only way he can slow things down is by running alongside me. I have been known to tell him to shove off occasionally when it’s clear that he wants to go faster than me 🤣🤣. In the nicest possible way of course.

[orangeguy Graduate10 in reply to Dexy5]

After today I can understand that, it's rather difficult to run at a different pace than your own... although I will give it another shot next week by keeping a close watch on my Garmin

[BaddieThePirate Graduate10]

I only seem to have one pace. Perhaps practice will make pace-fect.

[PeterBrash Graduate10]

I have similar problems to IrishPrincess I think. My right leg seems to cramp up a bit as I don’t think i’m going through a natural running motion.

I’m trying heart rate training at the moment, trying to keep below 140 bpm for half an hour. This has meant taking about three minutes off my normal km pace. Feel like I’m shuffling along like I’m at the end of a marathon. Hopefully manage to speed up soon.

[Teresa1632 Graduate10]

I'm running to help a C25k group, and naturally they are a slower pace than me (and I run 7km/min on a slow run - snails pace).

I found it really hard at first, but it does help work my long runs, which I do at a funeral pace of 12.30 min mile. But my calves seem to complain more. Or I'm just not fit enough yet 😂

[orangeguy Graduate10 in reply to Teresa1632]

Thats just why I wanted to try it, to help on longer runs and encourage me to do even longer runs in the future . . . It didn't help that I was overtaken a couple of times by other runners, that always makes subconsciously speed up

[Teresa1632 Graduate10 in reply to orangeguy]

Last year when I ran my first 5k, I thought I was doing well...until I was overtaken by a power walker 😂

Yea, I speed up when I see another runner. Also, haven't quite got the hang of not panicking at the start of a run and taking off at a rate of knots 🙈

[orangeguy Graduate10 in reply to Teresa1632]

I few weeks ago I was overtaken by two ladies, considerably younger than me, then about 2k further along the path I found them siting down having break, tortoise and hare came to mind 😂😂😂

[E27M14 Graduate10]

The runners world pace calculator told me my easy pace should be 9:01 (min/km). How is that even running? What I consider to be my slow pace is around 8. I’m going have to try it of course, but 9 sounds like it could be really hard to achieve!

[orangeguy Graduate10 in reply to E27M14]

It is certainly harder than you might expect, well than I expected anyway. Although where I run is very quiet I still felt a bit self-conscious at going so slow, made me look as though I was exhausted

[Lysia]

I have found it really challenging too. I'm not a fast person in the first place, so the paces that coach Greg has suggested in my training plan are close to walking pace. I have found it easier as I've gone along, but largely because I'm following a Garmin Coach plan so it bleeps at me if I go too fast. It is a bit easier on the treadmill or if I'm running solo, harder running with my buddy who is naturally faster and gets bored to death trying to slow herself down. It is having benefits, I think, so I'm trusting it...

[orangeguy Graduate10]

Yes I agree, it certainly does have benefits, particularly on longer distances so I will persevere