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[quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous][quote=Anonymous]If you want to run farther, you need to slow down. OP, try slowing down 10-15%. Try to cultivate calm and distract yourself with music or a running buddy. [/quote]

This.  Most people run too fast.  Do a light jog.  Start walking and keep increasing the pace until you switch from a walk to a run.  That should be the pace you do on an easy run.  [/quote]
Agree -- you need to slow down.  Like so slow, you will be embarrassed for people to seek you.  So slow, that you could probably walk faster.  [/quote]

I'm going to echo this, I'm the pp who said you just need to run more. But agree you need to make a LOT of those miles REALLY slow.

I posted here awhile back about feeling like my max HR was too high. That exercising in 'zone 2' felt like doing literally nothing to the point I didn't do it because it literally felt like, a waste of my time. I was just thinking, my zones are different and zone 2 for me is 170. Because I would occasionally get max HRs over 200, like 205 (I'm 39).

The last few months I made a concerted effort to do true like, zone 2. I still think my max HR is a little higher but I started literally making some of my miles like 15 minute miles, SHUFFLING miles. By trying to follow the rough 80/20 model (80% TRUE easy miles, 20% harder miles) I have gotten faster and I have gotten my HR down when I go faster. Which actually seems like more of an accomplishment. That 29 min 5k I did last week would have, in previous months, EASILY gotten me over 200 for at least a portion of it, instead I did it, on a treadmill with the first 18 minutes at a 1% incline and had an average HR of like 185. That is high of course but it was manageable, I could talk, and a significant reduction.

Anyway, agree, even if the zone calculators feel like they're telling you to walk, shuffle along at those slow paces and you will see improvement faster than you think.[/quote]

This is great.  Do you have a watch?  What kind?  You should try running with a heart rate chest strap since they are more accurate.  [/quote]

I have an Oura ring, which is, transparently, not great about workout HRs but I can see the trends declining with it calculating average HR in a workout. I can't really handle something on my wrist, some sensory thing. I also think it would turn me into kind of a psychopath about it which would burn me out. I look at average HR and I have gotten pretty good about being able to gauge based on how I feel.

If I can talk normally I must be in Z2/3 but I think that is just maybe not true for me, or I really needed to do more work on my aerobic base. Who knows.

It might seem contradictory but despite getting more specific and intentional about my zones I generally try to run with less metrics because I just have a personality that can get super obsessive about it and don't want to let myself go down that road.  [/quote]

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