help with long run pacing

jerseygirl81 · February 2012

I never thought I'd have this problem, but I can't slow down! I need to be doing long runs around a 9:30 pace, but they've all been sub-9, including the 15 I did this weekend. I'm consciously aware that I need to be running slower, but when I try to slow down my gait feels unnatural and awkward. I'm going to end up wearing myself out. I know that running with a group would help, but I start my runs at 5:30 am, and there aren't any groups that meet that early. Should I do a few long runs on the treadmill? I know it's not equivalent, but at least I'd get the time in and the pace right. Any other thoughts?

StingShark425 · February 2012

I don't understand why you need to run slower if you are comfortably running at a faster pace?

Joenali · February 2012

Have you tried using a heart rate montior?

jerseygirl81 · February 2012

StingShark425:
I don't understand why you need to run slower if you are comfortably running at a faster pace?

Two reasons - First of all, because I don't feel that it's a sustainable pace for another 11.2 miles to finish a marathon. Second of all, I need the time on the road. In my first 2 marathons my wheels started to come off right around the time that my longest run was, so after 3 hours and something, rather than after 22 miles. I think I need the time on the road rather than the distance, but I don't want to run the full 26 miles. Does that make sense?

jerseygirl81 · February 2012

Joenali:
Have you tried using a heart rate montior?

Not in a while, because I always end up with bad under-boob chafage

Maybe it's time to try breaking it out again.

Joenali · February 2012

jerseygirl81:

StingShark425:
I don't understand why you need to run slower if you are comfortably running at a faster pace?

Two reasons - First of all, because I don't feel that it's a sustainable pace for another 11.2 miles to finish a marathon. Second of all, I need the time on the road. In my first 2 marathons my wheels started to come off right around the time that my longest run was, so after 3 hours and something, rather than after 22 miles. I think I need the time on the road rather than the distance, but I don't want to run the full 26 miles. Does that make sense?

I think a HRM is totally the way to go. Find your target heart rates and for a long run, your heart rate should be pretty low. That might help you.

jerseygirl81 · February 2012

Joenali:
I think a HRM is totally the way to go. Find your target heart rates and for a long run, your heart rate should be pretty low. That might help you.

I'll give it another shot this weekend.

GRKaters · February 2012

I've been working on this, too.

For me, I try to keep my breathing really relaxed and steady. If I notice I'm starting to get out of breath, I'll check in with the Garmin and note my pace. If it's less than 9min/mi I try to slow down--yes, to that mildly awkward, slow-mo feeling pace--until it regulates again. Dropping my shoulders and keeping my hands loose also helps me relax and get into a nice easy zone.

My chosen long run pace "should" be between 8:45 and 9:30, based on a pie-in-the-sky planned race pace of 8min/mi and Hal Higdon's advice.

taratru · February 2012

I've decided that the only way I can do it is if I'm with someone else. The "talking" pace keeps me there. I suppose I could talk to myself the whole way, but that might be crazy even for a runner. Smile

I'm going to do my 17 miles next week alone, so we'll see how that goes.

doglove · February 2012

jerseygirl81:
Not in a while, because I always end up with bad under-boob chafage
Maybe it's time to try breaking it out again.

I use bodyglide and don't have any issues with the chafing. I'd ditto the HR monitor so you can judge when you're working too hard and when you're going at a comfortable pace. That really helps me. I know when to pick it up or back off.

gumiberg · February 2012

i agree with Joeneli, wear a HM.

slow is very relative, really long runs should be EASY. easy may or may not = what you consider slow. as you get in shape, your easy will become faster. that is ok! maybe you will discover you need to adjust your marathon goal. why do you think you cannnot run that pace for a marathon? you are mentally deciding your body's physical limits.

jerseygirl81 · February 2012

gumiberg:
i agree with Joeneli, wear a HM.
slow is very relative, really long runs should be EASY. easy may or may not = what you consider slow. as you get in shape, your easy will become faster. that is ok! maybe you will discover you need to adjust your marathon goal. why do you think you cannnot run that pace for a marathon? you are mentally deciding your body's physical limits.

Partly because I was going for sub-4 last fall and missed it by 10 seconds, so if 9:09 pace is a stretch over 26.2, 8:40 probably is, too. I'm shooting for 3:55 this time. My "real" goal is to finish the Leadville Marathon later in the season, which will probably take me upwards of 6 hours.

kmartini1021 · February 2012

taratru:
I've decided that the only way I can do it is if I'm with someone else. The "talking" pace keeps me there. I suppose I could talk to myself the whole way, but that might be crazy even for a runner.
I'm going to do my 17 miles next week alone, so we'll see how that goes.

This exactly, only instead of 17 miles this weekend I'm doing 12.

gumiberg · February 2012

jerseygirl81:
gumiberg:
i agree with Joeneli, wear a HM.
slow is very relative, really long runs should be EASY. easy may or may not = what you consider slow. as you get in shape, your easy will become faster. that is ok! maybe you will discover you need to adjust your marathon goal. why do you think you cannnot run that pace for a marathon? you are mentally deciding your body's physical limits.
Partly because I was going for sub-4 last fall and missed it by 10 seconds, so if 9:09 pace is a stretch over 26.2, 8:40 probably is, too. I'm shooting for 3:55 this time. My "real" goal is to finish the Leadville Marathon later in the season, which will probably take me upwards of 6 hours.

but that was last fall - this is now. and 10 seconds is really close, i dont think it wasnt because you COULDNT do it - on another day, you probably would have. so much of our performances are luck. we can train perfectly and still have a bad race, you know?

i understand wanting the time on your feet, i just would not change my gait to get that. if you do that, you are essentially making yourself less efficient and training youself to run slower.

have you tried hillier routes? that will slow you down. also, you may naturally slow as your long runs progress. but i would still run what feels comfortable and natural to you. and, i wouldnt sell yourself short - you never know.

help with long run pacing

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