Forner D1 distance guy now pushing 50, 30lbs over college weight. Have been jogging on and off over last 15 years.
When trying regain fitness, is it better to go long -even though super slow - (10 miles at 11:00 pace) or shorter until some endurance comes back?
Is it better to maybe do much shorter quicker doubles? The heart rate monitor puts 11:00 pace at 145-150. Max is still 193.
I'm up to 30+ miles/week, but cant imagine taking nrearly 2hours to cover 10 miles is doing much.
Thanks.
I should also note... No strides and one day a week at 170bpm 9:00 pace). Everything else slow.
Pick it up. High intensity work will help you drop the lbs. much quicker. Do shorter quicker doubles.
http://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/
After you drop the weight running will be far more enjoyable and easier.
Leg speed velocity is what you should be working on.
I've found that my fitness starts feeling good when I reach 5 miles a day at around 8 min. mi. pace. Two years ago I was running 6 mi. a day 6 days a week, when I tried to up the mileage I started struggling to get out the door, so I think 5 mi.is my doable sweet spot. I run for enjoyment and health, 8 min. pace is not fast, but 10 min. pace feels like crawling.
One thing I know for sure is as I get older my body likes "routine" and I have set backs when I deviate from my routine.
Thanks. I have little problem building time running. Mt concern is its so slow just unsure if running less faster (even at an impropperly high HR for easy run) would be better.
30-40 miles at 11:00 pace is a long time on the road. Would i be better served getting to 8-9:00 pace before even thinking about adding miles.
Or will the speed come as the endurance improves (and will i live long enough to see it)
Speed comes when you actually try to run faster. It won't happen by accident. There is a reason ultrarunners aren't the fastest athletes.
I guess it just depends on what your goals are. I think it is better to run faster pace per mile, than to run longer and slower. Figure out what amount of time running works for you, then slowly bring down pace till your happy with your effort.
Through the winter I ran 20 min. a day on treadmill at 7:45/8:00 pace, when spring rolled around I increased 4 min. a week until I reached 40 min. Now I'm working on decreasing my pace, but I may stay 2 to 3 weeks at same effort until I my fitness increases. If you have health issues, take it slow and steady.