Should I run slower, to run faster? (Read 1166 times)

I started running early this year, and have progressed in distance from nothing up to my first half marthon (as long as you allow for breaks to walk!) I am trying to break the run-walk habit (which started because the only running partners I could find as slow as me did that). However, my pace hasn't changed at all; I am ridiculously slow. My normal paces are around 10:30-10:45 for under 3 miles - pushing myself; if I am doing 6+ miles I can do it around 12-12:30, but again, it takes effort to hold this pace. (Its really intimidating posting all this, as I've seen all kinds of posts on the site about people with "slow" paces of "only" 9 min per mile ... I would LOVE to run 9 min/mile sustained, forget about faster!!)

Reading through these forums, I'm starting to think that the reason why my pace hasn't improved is because of two reasons; one, I probably need to do more runs (I aim for two midweek runs, one long weekend run) due to time constraints; two, I am probably working at too high of a heart rate (most of my runs are around the upper 160's).

I am trying to increase my runs by adding in a few more short runs during the week (ie, instead of two four mile runs only, throw in two 20 min runs as well as the four mile runs, and then a long run on the weekend).

In terms of heart rate though - yesterday I tried to drop down and stay below 155. It was almost impossible - I felt like if I slowed down anymore I would be walking. When I set my garmin to alarm at 155, it started alarming within about 0.4 miles, and I tried hold my pace back, but I was already only doing 11:40 min/mile. By the end of this run, that I tried to run "easy", my hr was at 170 bpm. I will admit that the run didn't feel easy; it wasn't tough, it just was my usual run. I kinda figured everyone pushes themselves on their runs most of the time.

Regarding Hr, i am 34 years old, in decent fitness, now exercising approx 3 times per week for almost a year.

So I am wondering, after everything I've read in this forum, whether I'm actually holding back my pace by trying to push to fast, as evidenced by my high heart rates? Do I need to run slower, to run faster? And if my "slow" hr means i'm going 2min/mile or more slower than I am now, Is that what I need to do?

Thanks!

I feel ilke early on, the best way to improve is simply more miles.  If you're pushing as hard as you can every run, then it will be hard to get more miles in.  So do more miles. If you need to slow down to handle it, then do it. 

My easy runs are actually easy. The pace varies, but it's an easy run and I feel refreshed not tired at the end of them.  And it helps me get my quality workouts in... but that does come after a solid base was built up.

Can we see your log?  Early on increasing mileage per week, number of runs per week, and run distances are huge - and you just have to be patient. 

Thanks for all the replies ... I just found runningahead about a week or so ago, so I don't have my running log here. I started out on a paper spreadsheet - did a little bit on mapmyrun and now mostly just garmin training center, although that doesn't include any treadmill runs.

I started with the goal of completing a 5K, which i did, continuous running, in around 33 min, in March at Disney. First 10K was end of April, in 1:06, a few walk breaks. Around June, I joined a local running group, worked my way up from 7 miles to 9 mile long runs, but as I said, they did run-walk (2.5 min run to 1 min walk) for the entire distance. I've done that probably 3 weekends a month for the summer, with 2 runs mid week, 3-5 miles each. All of my long runs have been around 11:30 to 13 min/mile, garmin says hr in the 167-185 range typically around 80-90% of the time. (Also keep in mind I live in Florida, so with most of these runs, its been around 80-85 degrees and same for humidity; its finally cooling off).

I did a 10K recently, after having been sick for the two weeks before hand, therefore few runs in the weeks leading to it; decided to run it with a friend who is just starting out and is slower than me; did the first 4 miles with her, then when she stopped to walk, I ran the rest. so those first 5 miles, the pace was 12:45-13:30, my average hr was 155 for first mile, then 165 for next 4 miles; Last mile, when I ran alone, and I was near the end, my pace was 11;20, hr avg was 174.

don't know if that kind of info helps any ...

 +42

MTA: Don't overthink the HR. It may be interesting data after the fact, but it's not worth obsessing about.  Just run as much as you can.  Mostly at a pace you could have a conversation at if you running with someone. 

 I agree. HR data is interesting, if you like stats and continuous numerical feedback, but it really can take the fun out of running.  It may also be limiting you,  unless you really know how to interpret it.

I really encourage you to just get out there and slowly build the miles at an enjoyable pace. 

Nuinta,

I was in your position about 3 years ago, my 5K was around 32 minutes, now its around 24:00 and still improving.  I read about Low Heart rate training at Cool Running, and went out and bought a HR Monitor.  Tried to run at around 155-160 (since there was no way I could keep it below 150), did not like running slower than I can walk.  That HRM now has been sitting in my kids toy box for the last 2 years.  As a beginer when we are really out of shape HR does not mean a lot.  Now I have to push hard to get my Heart rate above 160.     

Just run at a pace that will allow you to complete the run feeling like you can run the route you just did if you really have to.  Run a bit faster when feeling good.  The speed will take care of itself. 

FWIW Was running 15 mile per week when I ran that 32 min 5k, and now run about 30 MPW.  I am pretty sure if I run more I'll be faster, not sure how much.