tag:blogger.com,1999:blog-7924908815112206508.post5034787483567536374..comments2023-11-24T09:26:48.721-05:00Comments on The Emerging Runner: Extra work just to stay the sameThe Emerging Runnerhttp://www.blogger.com/profile/09326865074297618379noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-7924908815112206508.post-64165369501741027042010-11-02T08:05:41.105-04:002010-11-02T08:05:41.105-04:00James - Thanks for that perspective. I've alwa...James - Thanks for that perspective. I've always thought of myself as a 9-something runner so a dip into the tens seems somewhat regressive. But if the program of predominent comfortable pacing supplemented by tempo runs and speed work will help me achive better performace I'm willing to try. <br /><br />Thanks for that. I know that age is just a number but some people are built better for performance than others. I see your numbers and think "that's in a different league entirely." But your training strategy is certainly worth exploring.The Emerging Runnerhttps://www.blogger.com/profile/09326865074297618379noreply@blogger.comtag:blogger.com,1999:blog-7924908815112206508.post-57804531322776106842010-11-02T07:09:32.091-04:002010-11-02T07:09:32.091-04:0040 is just a # and everyone is different. For exa...40 is just a # and everyone is different. For example my max HR is 236. Can you guess my age? Hint: I am older than you. Don't believe the muscle mass or performance peak stuff. Go back to the basics. Stop pushing for speed on every run. Spend at least 80-90% of your training at a very comfortable conversational pace (for you that may be a 10 to 10:30 pace. 7-15% of your runs should be tempo pace at @9 min pace and the remaining 3-5% can be all out speed work at 8-8:30 pace. My pace recommendations are just guesses based on your previous training and racing posts. The 80% is your base that you build the rest of your training on. My guess is that you usually have a pace goal and have not built the base. A strong base will let you get much faster. Mid 6 minute paces are probably in your future within a year.Unknownhttps://www.blogger.com/profile/10841418909678675205noreply@blogger.com