so 8m/m is "conversational" pace for you? Roughly what % of max HR would this represent then do you think?
I definitely think I should be able to get a bit more speed out of myself (for same level of aerobic fitness). I agree about running technique, it does seem to go to pieces as I get quicker, I find it very easy to plod along, but as I try and get faster I think I lose form and become relatively less efficient. Probably partly through poor biomechanics and partly through many years of "plodding" but hardly any speedwork.
I spose it is yes, but the 1:46 was limited by lack of long runs and fatigue in legs etc, rather than aerobic discomfort if you see what I mean.
It's just that thirty secs a mile quicker seems like disproportionately much harder work. I just feel as if I should get more than 30 secs a mile gain for that much more effort and a 10 miles shorter race. I guess it is also hard to remember the effort levels after a race, in the middle of the half it probably felt harder than I remember now sitting in a chair, and is easy to think I could have gone quicker.
training is not great by some standards (but then times are relatively modest), 3 or 4 runs a week of between 4 and 7 miles, then add to the long run if training for a half. I try and run some of these easy (9 m/m) and some around 8 m/m or a bit less). No intervals or anything like that generally. Best half was 1:46, only marathon was 4:30 (but did no proper training over 13 miles).
The slower stuff still feels "too easy" compared to only slightly quicker, but I guess I don't do enough quick stuff which is why it feels disproportionately hard?? Also could do with losing a stone or so, so maybe this affects the quicker stuff more than the easier paced stuff.
This is an interesting thread, I would like to just add/ask a couple of points if that's ok.
I have run a few half marathons and a marathon in the past, I am currently running quite a few parkruns and trying to improve at this distance and this has brought the subject of effort levels into sharp focus!
I think I am underperforming at this distance (currently about 23.5 mins) relative to my ability, and I am thinking this is due to me not being able to take the discomfort as much as others. But it could be to do with just being unfit. Not quite sure!
I can quite comfortably run 8 (ish) min miles while talking and could hold this for some time, but can barely hold 7:30 miles for 5k and feel like slowing down/quitting and feel like I am trying hard enough but maybe I'm not. How hard should a five k feel??
Also I'd like to know why it takes more effort to hold the same pace later in a race, this means your body must be getting less efficient?? Is this mainly due to a build up of lactic acid??