Why am I getting slower the longer I run?

[Anonymous]

The just posted on the other race training thread about lengthening my stride, but don't want to hijack the thread. I am now up to running two 2-4 mile runs a week and one 5-8 mile run, but the more in shape I get, the slower I run each mile. I don't mean that I'm slowing down as a run goes on, I mean that my split times are slower for each consecutive run. What's going on? Shouldn't I be getting faster as I improve my overall conditioning? Do any veteran runners have any tips? My race is in October and I'm getting worried about finishing.

[Anonymous]

For the same reason that the speed of a 100m sprint will not last you a mile.

The more endurance you build, the slower you get to spread out that energy over the longer course. This is normal and happens to everyone.

[Anonymous]

You do not need to worry about lengthening your stride. Speed is actually more about turnover and less about stride length. Run your natural stride, for starters.

And you're not going to constantly get faster or run the same pace every day. So many factors go into how you run on a particular day. Whether you're fatigued, if you had a hard workout the day before, if you're hydrated, and the temperature, for instance. I can do a 6 mile run one day and be 4 minutes slower the next day. I don't really care much about the times of my daily runs as long as I am getting he miles done.

--runner of 23 years

[Anonymous]

Do you do any speed workouts? If you run 3x a week I've read you need one speed interval workout, one tempo, and one conversational pace long run. And work in some strengthening and flexibility too.

[Anonymous]

Anonymous wrote:Do you do any speed workouts? If you run 3x a week I've read you need one speed interval workout, one tempo, and one conversational pace long run. And work in some strengthening and flexibility too.

I wouldn't have the bulk of your mileage composed of "workout" paces. If you can only run three times a week I'd do one easy long run, another easy paced run of a medium distance, and one workout day of either a tempo or speed interval workout.

[Anonymous]

I started running 5 years ago and this very same thing happened to me while training for my first marathon. After running three marathons each slower than the last, I really put an effort into speed work. I also had to get comfortable being uncomfortable on some of my runs. I forced myself to push hard at the end of my runs.
Another thing to remember is the weather can have a big impact on your pace. I am 1/2 minute to 1 minute slower in the summer. As it cools off in the fall , I see an automatic increase in my pace.

[Anonymous]

I've been running my entire life and my long runs are almost always slower than my medium runs or my short runs. I think I subconsciously do it to conserve my energy.

I run 4 times a week. 1 track workout, where speed is the goal. 1 Saturday long run, where distance is the goal. 1 midweek run, usually on a hilly route where the object is just to run at a natural pace for 5-7 miles. And 1 Sunday run, the day after my long run, where the object is to run on tired legs and finish anyway.

I agree with 11:25 - to improve your running, you have to be comfortable with discomfort. Not pain - discomfort. Increasing your pace can be uncomfortable. Increasing the mileage you can run can be uncomfortable. Running on tired legs or hills can be uncomfortable.

[Anonymous]

Anonymous wrote:I started running 5 years ago and this very same thing happened to me while training for my first marathon. After running three marathons each slower than the last, I really put an effort into speed work. I also had to get comfortable being uncomfortable on some of my runs. I forced myself to push hard at the end of my runs.
Another thing to remember is the weather can have a big impact on your pace. I am 1/2 minute to 1 minute slower in the summer. As it cools off in the fall , I see an automatic increase in my pace.

As an offshoot of this, if you google "dew point effect on running" you'll be able to find some charts that show you how much of a drop off in pace you can expect in really hot and humid days. It's actual science at play and not just feeling lazy on a hot day! Many of the articles explain the science behind it and it's reassuring to know that it's not exactly something you can help.