Running Slower to Get Faster

[Jane]

Sandy, I know that you have two articles about Heart rate training, but I didn't really see this explanation in there, or maybe I just didn't understand.? A couple of people asked me on Tuesday to explain how running slower and at a lower heart rate can make you run faster in the end.? Can you give a quick explanation of this?? I know it works.? I just don't know why.

Oh, and can you explain how the lactic acid testing works?

[Sandy]

There really is no short way to explain it so read Slow Down Damit on page 2 of the running and racing report.

The test itself is a progressive TM test where after warming up for 10 minutes the speed is increased every 3 minutes until you don't want to run any longer.  At this point a droplet of blood is taken from the finger.  You then start to run again at a much slower pace.  Now the test is regulated by HR and not speed.  Every 5 minutes another sample is taken and the spedd increased a little.  You would continue on until the desired result is obtained.

Let me know if there are any other questions.

[Jane]

Thanks Sandy.  I was trying to explain it to Nancy the other night (and the other girls) and I couldn't.  So I can at least direct them to your article, because I am still not sure if I can explain it   ??? 

Is it correct to say that running at a slower pace strengthens your heart so that gradually you get so that you can run faster at that slower heart rate?  Which means that you get so that you can run faster without tiring so quickly and building up the lactic acid?  So you can run faster and farther and have a shorter recovery period? 

[Sandy]

Basically.  Running at lower HR's increases capilarization which means more oxygen pathways to the muscles.  Your body also learns to burn fat more efficiently AND to recycle lactate better which means that at a given speed, say 8kph you may test with a HR of 135 and after training with lower HR's for say 8 weeks you now have a HR of say 125ish at 8kph.  This works for every speed at which you train so that with targeted training you could run every distance at a faster pace or at your usual pace but it would be much easier.

Clear as mud?

[Jane]

It is definitely clear....  It makes sense to me anyhow.  Now to explain it to Nancy the next time I run with her!  And the other girls - I believe it was Shelley and Joanne.