I tried a change of tactic with my running, which was to really slow down the easy runs and try to push more on the hard runs. Or in other words, do the easy runs easier and the hard runs harder. The idea of easy runs is to train your body to better use the oxygen you breathe and not dig into your body’s fuel reserves (glycogen), which in theory means you will be able run at a faster pace on just oxygen alone before you start using glycogen. But it’s a bit of a mind game because if you do say an 8k run at a very easy pace, you don’t really feel like you’ve had much of a workout.
It seems to be working in a sense, because my heart rate has really come down. The other day I ran 10km in about 54 minutes with an average heart rate of 135 bpm, or about 72% of maximum, which I was very pleased with. That’s a very easy effort run and the pace is still respectable.
For the hard runs I’ve been doing intervals and threshold runs. Intervals range from about 1600m down to 200m, usually descending distances in the same session, or straightforward repeats of 800m or 1000m, with long standing recoveries, covering about 6km in total in the session. Threshold runs are for example 3×10 minutes at threshold pace with two minutes of easy running in between. Threshold pace is supposed to be a pace you could keep up for up to an hour (your anaerobic threshold, i.e. not quite anaerobic but depleting your glycogen), but it’d be a serious, hard effort.
I’d like to say it’s improving my Parkrun times but actually they’ve been terrible lately. The last three weeks have not been strong performances for various reasons. Maybe this week…