Forums > Running 101 > tips? advice? returning runner looking to improve speed
rhetorician
I've just started to pick up my running again after over a year out (in my defence, I do have a 14 month old!). I'm running about 5 miles quite comfortably, but slowly, but my heart rate is usually about 150 for these easy runs, which I think is too high (I'm female, 44yo, about 140lbs and 5 foot 3 on a good day). So, should I stick with what feels easy, or what IS easy according to HRM? I did a HM in about 2 hours in 2008 and had juice in the tank at the end. Or should I just accept at my age that speed is never going to be a key component of my running? I just think I'd enjoy it more if I could do some decent times (by which I mean a modest sub-50 10k, a sub 2h HM).
Should I just continue as I am, gradually clocking up mileage at current HR, or go back to strict HR training - which, I might add, never really did much for me. If you look at my log, you will see some fartlek listed - I do this with 20+lbs of baby, plus stroller (not a jogging stroller, alas), probably run about 300m+ followed by same of fast walking - sometimes it includes a hill or 2. I don't expect instant results, btw, just want to know if you guys think I'm on the right track, so to speak.
TIA
2012 goals
lose 8lbs
run injury free
run 3000k
run sub 60 min 10k
run 2 hour half
CPT Curmudgeon
Unless you have derived your heart rate zones from either lab or field testing (in other words, do NOT use a formula, or the defaults for your HRM), I would go with what *feels* easy.
The age-based heart rate formulas are notoriously unreliable, as they do not represent the individual.
I just think I'd enjoy it more if I could do some decent times (by which I mean a modest sub-50 10k, a sub 2h HM).
You will - but not quite yet.
After a year out your base will be pretty much gone and that is what you need to work on. More speed will come later quite naturally if you keep working at it. I lost a good deal of last year through an injury and it took me at least 20 weeks to get anywhere close to where I was before. You are a good deal younger than me so that progression may be quicker. Your heart rate is probably a bit high because of your current understandable lack of fitness - it is easy for your heart rate to soar until you get fitter.
Personally at this stage I would run easy but keep gradually increasing the mileage. Run by feel but keep monitoring your heart rate (and pace if you can) so that you can see the improvement as it occurs. If your heart rate drops at your easy pace whilst you are building miles and you feel like you are "slogging" that is a sign of tiredness - back off the miles and/or run at an easier pace for a while. If your heart rate drops at your easy pace and you are feeling good then you will know that your base is getting strong and you will be in a good position to add in some tempos, fartleks etc - and of course increase the pace at which you run "easy". I'm not saying you should plod every mile - do what feels right. I'm a fan of finishing my runs faster (aka progression) but you cannot do that until you are strong enough - that is you have a good base.
I have had a quick look at your log and it seems to me that you are quick up to 5k or so but after that your pace tails off dramatically. That is a sure sign of a poor base. It may also be a sign that you are "racing" your shorter runs and need to slow down a bit. It may seem counter-productive to run slower to get faster but believe me you will eventually. Less than 4 years ago (from scratch) my pace was 11-12/mm (I was even slower before I started logging) and now my easy pace is well below 8.30/mm. it would have been even lower if I had not got injured - so don't go down that route!!
Keep training and with enough commitment you will achieve your goals.
2012
3000 miles
Break 1:30:00 for half marathon
Break 40:00 for 10K
thanks again
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