How slow can you go...(say it with me)...How sl...

When friends and family members who are getting into running ask me for any pointers, one of the first things I normally tell them is to slow down.  Running too fast and pushing yourself over into the anaerobic zone is a common problem for many runners.  One which leaves them feeling exhausted and often lethargic because they are simply pushing too far.   

Why is it I can't take my own advice?

My understanding of any form of training is that it is about balance, and those who train using heart rate zones will know that the most efficient training for fat burning is within the recovery zone of around 60-70% of your working heart rate. 

Generally I've always aimed to combine workouts within the following zones:

• Recovery: 60-70&
• Steady aerobic: 70-80%
• Efforts: 80-90%

I won't go into all the figures as Brian Mac does an excellent job on his website, but for me this is gives me a recovery run target HR zone of between 143 & 156 bpm.

So if I want to burn fat that is where I need to be aiming...and now for the shocking part!

At the moment, I'm so out of shape that I'm hitting these bpm at around 12min/mile pace.  This doesn't mean I'm not capable of running faster, just that running faster is moving me into aerobic exercise and encroaching on the Anaerobic zone that will leave me sore in the morning...and I don't have time for that at the minute!

Since for now the target is building a strong base, I'm going to really try and stick to keeping my HR down, even if it means I'm being overtaken by purposeful mums with strollers!  I may start to pick up again when February comes around and I have to start my Edinburgh Marathon training in earnest!

As my family will tell you, I can on occasion be fiercely competitive (one of the reasons Monopoly gets hidden away at Christmas!), which makes slowing down very difficult for me.  So I need someone to compete with me at who can run the slowest mile during January...whilst still maintaining a running gait (of sorts!).

Find me on dailymile.com or tweet me @mgossage #2012in2012 if you fancy giving it a go!

Lets build some bases!

Run number 011: 6.7km out around the Gladiators ground up to Gloucester Rd and looping back home
Run number 012: 4.1km out and around GCCC again, shorter loop home.