Slow or not slow...

Hiya,

After my 5K on Saturday I planned on 2 days of rest and I definately needed them. I was SORE! But today my leggies felt better, so out I went.

The plan was to try Slow Jogging again, after the failure to keep to Slow Jogging in my 5K. So I started, nice and slow. By the end it started raining and somehow I felt I was no longer Slow Jogging.

I stopped at 30 minutes (3,17 km) and my stats proved my feeling: negative splits of 9:54 - 9:29 - 8:59. How come I can't keep my pace at Slow Jogging pace? How come I always increase?

Either way, that is another 30 min in the shoes! And nice extra: it was all in zone 3 😸

Cheers, Evy

[Thommo23 Graduate10]

I had the same problem, and the way I managed to control it was with a Garmin watch - it shows your min/km pace in real time so a quick check every minute or so lets me know to slow down or speed up.

I know its not a cheap way of pacing but it really helped me improve my distance.

[Hidden in reply to Thommo23]

I have a Garmin watch, but the pace in real time is often very erratic, at least with me. I always have it show the average pace. Of course that does not help me keep the same pace. It does show the pace increased, but if you then slow down again, it is not easy to see if you are in the right pace zgain or not.

[SueAppleRun Graduate10 60minGraduate]

I don’t know how come you can’t keep going slow and I don’t know why you get faster and faster but I’m very jealous 😀negative splits are beyond me, however slow i start i can’t speed up 😂

[Hidden in reply to SueAppleRun]

Haha yeah I know it is a luxury problem I have. I don't mind the negative splits, but if I want to increase my distance again, I feel I should temper my pace a bit...

[Cmoi Graduate10 in reply to Hidden]

Why do you feel the need to temper your pace? Are you struggling to breathe? I'm all for going as slowly as you need, but I can't see any point in running unnaturally slowly. If your breathing and legs are comfortable, you should be fine to increase distance gradually.

I'm personally not a fan of going by the numbers either, probably because I run very varying terrain, so a much slower pace in terms of min/k can be harder than a faster one, depending on where I'm running.

[Hidden in reply to Cmoi]

I want to temper my pace because I want to do Slow Jogging (the Japanese style). I have issues with my knees at the moment and I have rheumatic arthritis. I read that Slow Jogging is much much better and healthier for your joints. So I want to try it.

[Cmoi Graduate10 in reply to Hidden]

Fair enough Hidden , happy niko niko-ing!

[Woollyweaver Graduate10]

Glad to hear that your legs were feeling well enough to get out there again.I know what you mean about always speeding up! I've started using HR zones instead, and I think maybe it is a better way to monitor effort. I just check my HR zone on my watch, and only slow down if I seeing my heart rate nudging up towards zone 4. I've certainly noticed that I've ended the last two runs with more energy to spare (and hopefully happer legs!) 😁.

Good luck!

[Hidden in reply to Woollyweaver]

Maybe I should run on HR as well. This was my first ever run fully in zone 3, so I guess I was still slow enough 😁

[Woollyweaver Graduate10 in reply to Hidden]

That sounds like a plan! I know next to nothing about heart rate training (there are plenty of others on this forum who are way more knowledgeable), but if you feel comfortable in zone 3, then it is probably a good place to aim for. It certainly seems to be recommended for longer runs and quicker recovery. I'm also trying out staying in zone 3 - I'm hoping it will help me get to 10k at a sensible pace with less chance of injury 🤔🙄🤪

[Hidden in reply to Woollyweaver]

I usually start of in zone 3 and halfway done come in zone 4. Also did my first (and only) 10K this way (with Jeffing). But in order to stay slow and steady zone 3 might be the way to go 😁

[Instructor57 Graduate10]

I wouldn't worry too much about your pace increasing through the run as long as your running at a conversational pace for around 80% of your runs .And you are managing negative splits 😁👍

[Hidden in reply to Instructor57]

I tried singing today while running. That was a tad difficult though. Might also have to do with my singing-talent. Luckily the weather kept the roads empty 😹

[Instructor57 Graduate10 in reply to Hidden]

🤣🤣🤣

[Speedy60 Graduate10]

Negative splits are good, it's what all the top athletes do. 😉 It's better than belting it out at the beginning and then running out of puff.

If you're using Garmin, you can set a pace/heart rate alert. You can also download metronome apps, alternate I've never tried one.

[Hidden in reply to Speedy60]

I think I am going to try the HR zone alert next time to try and stay in zone 3 👍

[Maz1103 Graduate10]

I've been doing zone 2/3 runs alot for the last couple of months. Today I did a faster run and I have found that my knee niggle is worse on the slow runs. I didn't feel it atall today. Odd !!

[Hidden in reply to Maz1103]

That is strange indeed! In any case, if I keep having the knee pain, I will have to have it checked out. Just hope it has nothing to do with my arthritis 😔

[Maz1103 Graduate10 in reply to Hidden]

I suppose when you run faster contact with the ground is more fleeting therefore less impact. I fear I am slightly arthritic too !! I've had gait analysis and new shoes so hopefully it will help...

[Hidden in reply to Maz1103]

I get 4-weekly IV's for my arthritis. At the moment the least 'damgerous' meds they can give through IV. If the knees are due to my arthritis, I fear I have to switch to heavier meds, which I don't want...

[Maz1103 Graduate10 in reply to Hidden]

I'll keep my fingers crossed for you x. My Dad is in a wheelchair through arthritis. I think that's why I started running, to keep as active as possible incase of the genetic link !

[Doris8 Graduate10]

Well done on your splits again Evy. Didn’t jeffing slow the pace down for you and keep your HR down?

[Hidden in reply to Doris8]

No, even with Jeffing (4:30 / 0:30) my heart rate went into zone 4 for half the run. But now I just want to focus on going slow for my knees. See if it helps.

[Frenc Graduate10 60minGraduate]

Ah well done Evy! Great negative splits there, glad your legs felt better from the previous run 🏃‍♀️😊. If you’re anything like me you’re speeding up because there’s coffee and biscuits at home 😁. All the best 🤩.

[Hidden in reply to Frenc]

Haha, a cold chocolate milk is always waiting for me after a run 😁

[Kes101]

Dead right Evy "Either way, that is another 30 min in the shoes! And nice extra: it was all in zone 3 " - ALWAYS an achievement 👍😊

[Hidden in reply to Kes101]

Thanks 😁