Sounds like you’re doing pretty good. The only thing you have to worry about are running “trash miles.” If you do the same workout, run the same distance at the same pace over and over again, your body gets used to it and you end up building a kind of resistance to it. It doesn’t do you good and you actually start backsliding.
Signs of this are when if your running say 5 miles at an 8:30 pace day after day for months on end and it becomes easy and effortless, but try to run 1 mile at an 8:00 pace and your breathless or try to run a 6th mile at an 8:30 and you feel exhausted.
To combat this you just have to remember to mix it up a bit. Run fewer miles faster one day, more miles slower another and throw in a hard long run once in a while.
Runners World makes a big deal about the new training techniques where you get enormous cardiovascular, muscle, fat-burning, and speed benefits from varying your workouts. It’s also less boring.
One day, run 1/4 sprints with 1/4 mile walking or recovery pace in between. Do about 8 of those. Take a day off. Run a moderate five miles the next day. A hard 3 the day after that. Run a moderate ten miles the next day. Take a day off. Run five miles the next day.
Adjust that to whatever level you’re comfortable with. The varying routine will keep you in great shape and ensure that you don’t build up a muscle memory for a certain workout or pace so that you continue to get maximum health benefits. You’ll feel a lot better than if you just keep hammering away at the same one or two workouts.
I don’t use a heart rate monitor for a few reasons. One thing I like about running is how simple it is. All you need is a pair of shoes and you are good to go. Strongly desire not to complicate things more. Also, I don’t want to really “study” my body. Like I said, just get the carcass moving.
Scylla, what you describe sort of reflects what I find myself doing. I really like running with these 2 guys who push it a little harder than I like for either 5 or 7 miles. So yesterday I went out with them hard for 2.5, and they continued for another mile while I turned for home at a slower pace. Once every week or 2 I try to hang with them for 7, which generally kicks my ass. On days when they are not there, I will do 3-4 with these other guys at a slower pace. Or if I am alone, I might do 3-4 hard. So it isn’t as tho I’m running the exact same course at a similar pace every time.
One thing I should check out is a kind of modified fartlek as you describe - at least when I’m running by myself. Run fast (I don’t think I am capable of “sprinting” anymore!) for a minute, jog for 2. That kinda thing. I’d try it today (most of the other guys are out on Fridays) but my wheels are feeling a little sore. Last month was pretty heavy (for me), and I think I would benefit more from a day off.
