Long run day

[Maz1234]

7 mile run this morning. My pace is pretty steady all through but the run today just felt hard from start to finish. I’m trying my best to slow to a slightly slower pace but my legs don’t seem to listen what my brain is saying. My 10 mile race is in 8 weeks and I would like to run slower i don’t know if there is any tips or tricks anyone is aware of any advice would be appreciated.

[Grannyhugs Graduate10]

That was a great fast run, you're definitely not managing to slow down 🥴 I too struggle to slow down but my normal speed is probably the one you are aiming for. Would running with a slower buddy help?

[Maz1234]

I don’t know any runners personally they have a local running group near me running at weekends and I’ve debated joining them but if I did I would only be able go every other Sunday Because of work so I might miss quite a bit of what they do.

[NotPrime]

My usual trick for reducing pace is to try to run within a heart rate zone. For long slow runs that usually means staying within zones 2 to 3. If you really want to slow it down staying in zone 2 will achieve it. I find it easier than running to a pace target where I have a tendency to keep pushing to the upper limit.

Your heart rate for a zone is based on maximum heart rate which you can either set on the basis of experience or the 220 - age heuristic. Zone 2 is around 60 - 70% of max zone 3 70 - 80%.

[Maz1234 in reply to NotPrime]

Thanks notprime I will look into what my target heart rate should be.

[JaoJao Graduate10]

This might be back to basics but it certainly ingrained slow running in me. In the c25k forum there is a pinned post for “C25K FAQs” within there is a link for “running slow”

In addition to that I find my slow runs are facilitated by listening to a podcast or radio station but not music.

[Maz1234 in reply to JaoJao]

I will have a look at the pinned post. I did think maybe my playlist is a too fast and that’s what is doing it I’m running to the song that’s playing. I couldn’t go without music so could try a radio station or possibly slow songs. Thanks jaojao

[JaoJao Graduate10 in reply to Maz1234]

Yes the music won’t help... try a radio or podcast, as well as seeing how slow you are capable of running, it’s a great distraction too! I quickly got bored with music playlists

[Maz1234 in reply to JaoJao]

I made one just for running all my favorite songs that I never tire of listening to there’s about 5 hours worth and I think about 80% of are all quite fast based songs

[JaoJao Graduate10 in reply to Maz1234]

I’ve just downloaded the c25k+ podcasts there are 3 variations... speed, stamina and stepping stones, I’ve listed to a couple and they seem pretty good to discipline you to a set beat, why don’t you try the stamina one

[Maz1234 in reply to JaoJao]

I will do Jaojao thank you.

[JaoJao Graduate10 in reply to Maz1234]

Let us know how you get on, I’m going to try these this week too fue a bit of variation.

[Maz1234]

I will do. My next long run is next Monday so I will keep you posted.

[SueAppleRun Graduate10 60minGraduate]

That run looks really fast to me, i don’t know how you slow down though

[Maz1234 in reply to SueAppleRun]

Me neither. I don’t feel like I’m going really fast and to some runners they will look at my speed and think that’s not fast .

[SueAppleRun Graduate10 60minGraduate in reply to Maz1234]

this isn’t a race, i just love to be able to run long and slow and my long isn’t very long and my slow is very much slower than your

Some runners have been running for years and over time with regular running everyone speeds up naturally even us 😀

[Maz1234 in reply to SueAppleRun]

I agree I just want be at a speed where a long run is a easy pace where I do the miles I want without being to tired at the end

[Granspeed Graduate10]

Pity we can’t be mixed up & averaged out! 🤣 My normal cadence is about 135spm and I would love it to be a bit faster. I would say try slow, dreamy music - I use fast beat stuff to get my speed up. Or perhaps look at the Japanese Slow Running video on YouTube. The stride pattern keeps your feet under you and body relaxed which ought to keep you in a lower heart rate zone. I’m rarely out of Zone 3 unless I make a special effort not to run this way. 😄

[Maz1234 in reply to Granspeed]

I will take a look Granspeed. I don’t know much about heart rate zones tbh. I will have a google and see where I need mine at . Thanks

[Teresa1632 Graduate10]

Breathing only through your nose can help. A sports psychologist recommended it - including putting microphone tape on your mouth. My friend tried that, got some strange looks mind, but it worked.

[Maz1234 in reply to Teresa1632]

Yeah I bet he did get some odd looks I will try the nose breathing thank you Teresa.