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August 20, 2017

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2017
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Location:

Twin Falls,ID,USA

Member Since:

Jun 13, 2017

Gender:

Female

Goal Type:

Half Marathon Finish

Running Accomplishments:

I have run several half marathons and one full.  I had a foot surgery a couple years ago and got out of the routine of running.  I am slowing breaking back into running and have a goal of running a decent trail half marathon in August. 

Short-Term Running Goals:

I would like to run regular half marathons and increase my pace to an average 10 min/mile or under.  I have never completed a half at that pace.   I would also like to possibly venture into trail runs and/pr triathlons. 

Long-Term Running Goals:

Ongoing fitness and health consistently running and improving speed and mileage.  

Miles:This week: 0.00 Month: 0.00 Year: 19.10
Brooks Ghost 9 Lifetime Miles: 19.10
Total Distance
2.20

First day of Runners World Running Streak!  Felt good to be back at it again. 

Brooks Ghost 9 Miles: 2.20
Comments
From Sasha Pachev on Tue, Jun 13, 2017 at 16:51:10 from 72.250.218.114

Jill: Welcome to the blog!

My approach to working with runners that struggle with 10:00 pace (had very good results with it when my wife was regaining fitness after delivering a baby) - do not train at a pace that is slower than 10 even if that means you have to take walking breaks. Run as far as you can at that pace 6 days a week. If you cannot run 1 mile straight without slowing down, then split it up and take walking breaks until your total distance is at least 1 mile, but do not slow down to finish the distance without breaks.

I am not 100% sure why this works, but I did observe that runners that train at slower than 10:00 tend to not improve very much if at all, while the ones that cross that threshold seem to progress at a good rate. What surprised me was that it did not seem to vary too much with the fitness of a runner. I was initially expecting that a runner than is struggling to break 10 for 1 mile would get enough aerobic and muscular stimulus from 12:00 pace, just like a runner than runs all out in 8:00 would benefit from training at 10:00, but it does not seem to work that way. Perhaps this is due to the drastic difference in the biomechanics and metabolic activity between 10:00 and 12:00 - while 10:00 is still in the range of running, 12:00 way too close to walking.

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