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Jun 2009
11:20pm, 17 Jun 2009
20,405 posts
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Ian, you get this or at least I used to get it. You tend to plateau for awhile, not seeing much change then all of a sudden the pace for the same effort increases. It's down to improved efficiency I think due to better overall cardio fitness. Nice one, keep up the good work! 
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Jun 2009
6:31am, 18 Jun 2009
4,037 posts
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Fenland Runner
It's all down to the trainers...
Srsly, no idea
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Jun 2009
8:27am, 18 Jun 2009
183 posts
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thechunkygentleman
Big mileage followed by rest seems to result in improvements. From my own experience i do sometimes find i get no more than marginal improvement in pace even whilst increasing my mileage. When i stop and start again though it can be significantly better.
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Jun 2009
2:15pm, 18 Jun 2009
904 posts
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Meglet
interesting! i did my longest LSR last week (7 miles) and today did just 4 at LSR pace. It is my fastest paced LSR since starting more consistent training (3/week). Average HR 70%, i find it difficult to keep it below 70% the whole time as my route are fairly hilly, and pace today was 12.20mm. My first attempts were nearly 14mm at this HR. The improvement to 12.xx mm has happened over the last few weeks as my mileage has increased.
Wonder how long this can go on improving?
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Jun 2009
3:41pm, 18 Jun 2009
1,177 posts
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paul the builder
Fetch - who was it said that good stuff about treating the twin impostors of victory and defeat just the same? Well, my attitude is to pretty much (as much as I can, anyway) ignore short term changes (either positive or negative), but keep your eye on the long term trend. I have lots of graphs.
And what Ian(M) says is true in my experience too - the changes don't tend to come predictably and steadily. My graph jumps around quite a lot, but there's a clear general trend down, and also a few points where there is a step change.
Were the trainers red at all?
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Jun 2009
3:42pm, 18 Jun 2009
20,417 posts
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Paul, a very good way to look at it.
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Jun 2009
3:46pm, 18 Jun 2009
1,179 posts
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paul the builder
Red = faster, you mean? I think it's one of life's truisms.;-)
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Jun 2009
3:51pm, 18 Jun 2009
2,811 posts
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Big Al Widepants
It's not a bad idea to look at your average per mile pace on your training log if you happen to do the same training each week.
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Jun 2009
4:00pm, 18 Jun 2009
7,455 posts
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Fetch,
My intuition tells me that wearing the lighter shoes encouraged you to move your feet/legs quicker which translated into a more efficient forward progression for the given effort. I would encourage you to do this type running more often:)
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Jun 2009
4:18pm, 18 Jun 2009
29,107 posts
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Gobi
Red shoes are always faster
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