I've recently been instructed by a running coach to slow my running waaay down. I've been competing in 5k's for over a year now but was disappointed that in a year's time I only improved my pr by about 10 seconds. I've noticed that after the first mile I'm having to push myself to maintain a certain pace which is actually about 30 seconds slower per mile than I was running at last year. I started wearing a heart monitor at all of my races and was concerned to find out that my heart rate shot up to the high 180 bpm and by the time I hit the 2nd mile I was into the 190's. I figured I could run faster if I could find a way to reduce my heart rate and keep it low. After discussing this with my running coach he said that I needed to create a base and improve from there. So for now I can only run at a 13:20 pace and have to slow down as my heart rate increases. I'm not sure how long it will take to get back too where I was last year. This news is very disappointing but I'm hoping to improve and come back stroger next year.