Just did a 7.4 miler, decided to ignore the HRM and go as well as I could. The result is a pace that is a good minute per mile slower than a year ago. I just don't seem to have the pace in me anymore. My next race is less than 14 weeks away and I can't afford any more time on experiments, so for me its back to a regular training schedule.
However, I will say the esperience has taught me the importance of recovery runs, steady runs etc. I used to just go all out and only had one speed. I will follow a schedule that includes various intensities and hopefully will begin to see some improvement before October.
I will continue for a month, if I am not 100% confident with it, I will be going back tio a regular training plan for the Cardiff half in October. With 5 and 10K times like those, I'm surprised you arent aiming for a sub 2 half.
Just did a 10K on arelatively flat track in N Devon. Tried sticking to 150bpm, ended up averaging 153. Pace was dropping over time as I tried to keep the HR consistent. finished up averaging 9.16m/mile. First mile was 8.30 and I thought I might be able to keep that up. didnt expect mile 6 to be 9:40. I shudder to think what the HR does in a race. Will be plodding for the rest of my holiday runs, which is no bad thing considering the scenery here.
I was quite surprised at how uniform the HR trace was on that last run. I was thinking to myself how much more I would be able to do when I do my 150bpm run. On holiday in Devon for a week on saturday and lots of nice flat trails there.
One thing I have noticed, I don't normally suffer with sore joints after running, even a long run. However, I now find my knees are sore after just 7-8 miles? I guess as I am keeping my speed down, then perhaps my running style is somehow different?