More mileage = slower pace? Long distance runners I have a question!

I'm finding that (perhaps) because I've increased my weekly mileage I am having a very hard time keeping my old pace. I do slow it down intentionally when I have longer runs but I'm finding it hard to run less than a 9 minute mile these days even on short runs and I don't understand why.

I do strength training twice a week (upper and lower body) but I am thinking that I should maybe do more exercises for my lower body?

Please don't even mention interval training because I absolutely hate it and I am worried about the increase in mileage I am going to have in the next few weeks

So I guess my question is, when starting to run longer distances did you notice an initial decrease in your pace? Did it get back up to speed on it's own or did you have to work for it?

Message edited 3/6/2009 2:30:49 PM.

Re: More mileage = slower pace? Long distance runners I have a question!

how long of runs are you talking about?
I know for me, I actually get faster with a longer run (by longer I am talking about 5-6 miles instead of my usual 3). Personally, I have a hard time around 2.5-3.0 where I want to give up, and now that I have nike+ I can see thats where I am at my slowest too. But once I get past that 3rd mile hurdle my body goes into autopilot and I can run faster.
I am a strange person though!
Maybe you are juts having an off week

Re: More mileage = slower pace? Long distance runners I have a question!

maybe you want to try a tempo run rather than interval?

or do intervals, but not as extreme?

is it on the treadmill or outside?

Try not to worry about the number though. There are days (like pushing a stroller or doing a long run 8-10 m) that I am just happy that I finish.

Message edited 3/6/2009 3:38:25 PM.

Re: More mileage = slower pace? Long distance runners I have a question!

Have you read chi running? I'm reading it now - but you can't keep up the same pace for longer runs... that's what differs with long distance runners - slower but more miles....

Re: More mileage = slower pace? Long distance runners I have a question!

have you run any races? if so, i would highly recommend using the macmillan calculator. you put in your race time and based on that it recommends what paces you should be running at for your different types of runs. but basically you shouldn't be doing all your runs at the same pace. it's normal and a good thing to do long runs at a slower pace.

Re: More mileage = slower pace? Long distance runners I have a question!

Posted by julz33

how long of runs are you talking about?
I know for me, I actually get faster with a longer run (by longer I am talking about 5-6 miles instead of my usual 3). Personally, I have a hard time around 2.5-3.0 where I want to give up, and now that I have nike+ I can see thats where I am at my slowest too. But once I get past that 3rd mile hurdle my body goes into autopilot and I can run faster.
I am a strange person though!
Maybe you are juts having an off week

Re: More mileage = slower pace? Long distance runners I have a question!

Posted by julz33

how long of runs are you talking about?
I know for me, I actually get faster with a longer run (by longer I am talking about 5-6 miles instead of my usual 3). Personally, I have a hard time around 2.5-3.0 where I want to give up, and now that I have nike+ I can see thats where I am at my slowest too. But once I get past that 3rd mile hurdle my body goes into autopilot and I can run faster.
I am a strange person though!
Maybe you are juts having an off week

Re: More mileage = slower pace? Long distance runners I have a question!

so its not just me then

Re: More mileage = slower pace? Long distance runners I have a question!

I am having a similar problem when I am running on the treadmill. I think its because after a couple of weeks of training my motivation is not what it used to be.

I think once you reach a point your body just keeps going but in the first couple of miles is when you really just want to stop running. I think its mental and thats why running with a group or someone else is better because you can push each other.

Re: More mileage = slower pace? Long distance runners I have a question!

Azad...I thought about you on my long run today...how is your pace now that you are back outside? I know mine is 30-60 sec faster outside than on the treadmill...maybe the monotony of being inside was a factor?

Re: More mileage = slower pace? Long distance runners I have a question!

So many questions...I will try to answer them all.

First thanks so much for all the input I really appreciate it

When I say longer runs I mean 5+ I guess I never really had a set training schedule before for running so I would just run by how I feel, but now that I am trying to keep up with this schedule I suppose I am forced to run when I don't necessarily want to and that has effected me.

Part of it could definitely be the treadmill. I find I struggle to do anything more than 4 miles on the mill because I am bored to tears but can run outside for as long as I want.

I don't know what it was but I swear my legs just felt like heavy weights. I will see if this week is better. So far I did 7.25 miles the other day and it took me 1 hour and 12 minutes - slower than I'm used to but that's okay (this was the day after I did some pretty heavy drinking ). I think I am definitely going to try and make my shorter runs tempo runs.

I am looking forward to doing my first 5k of the season in a couple of weeks! Hopefully I can just run it out and get a new PR.

Thanks ladies!!!

Re: More mileage = slower pace? Long distance runners I have a question!

Re: More mileage = slower pace? Long distance runners I have a question!

are you running the smithtown st pats 5K this sat? I was thinking about it.

Re: More mileage = slower pace? Long distance runners I have a question!

For my longer runs I try to run at my regular pace.....I actually have been getting faster without realizing it just by training. I did my first 8 minute mile yesterday and that was during a 4 mile run.

I am like the others as well.....once i get past 3 miles I could run faster and longer...it's just getting to that 3 miles.

I am doing the ASPIRE 10K on April 4 in Plainview. Thought that would be a good gear up for the half and I liked the course the last time I did it.

Re: More mileage = slower pace? Long distance runners I have a question!

Re: More mileage = slower pace? Long distance runners I have a question!

Yes Mcmillan is great, it will tell you exactly the pace you should be running when training for certain distances.

You're typically faster on race day but to avoid injury you should be running at a conversational pace on long training runs.

I def slowed down the longer I ran and I worried about it. But my TNT marathon coach would tell me the point of the long training run is to train your body to be out running for a longer period of time, speed is not necessary and in fact can cause injury. so take your time and enjoy it- it's helping you!

Re: More mileage = slower pace? Long distance runners I have a question!