Use your BT training logs!

Thanks everyone!  JeepFleeb, I think it's a new feature...ha ha!

Two minutes off your pace in three months!  Daaaaaaaayum.  That rocks.

Congrats on the improvement.  If you want to track progress even further, you can load your most commonly run routes into the mapping software and produce a history of each time you run that route. 

That is one of my favorite tools. 

We are glad you specified BT log instead of just telling everyone to use their log.

Great improvement, Abbie and yes, the logs are such a good resource... mine helps me keep track of my training plan, see improvements and keeps me accountable.

No secret, but I'll share with you what worked for me.    1 day a week I run on the treadmill 30-45 minutes and do a workout, I call "speed ladders", 1 day of tempo and 1 day of running long.  I was doing a 2-hour long run up until about 5 weeks ago, but life happens, now I'm starting to run long again.

Speed Ladders: Basically warm up for a few minutes and then increase the speed by .2 or .3 every minute or 2, until I get to a speed where I'm sprinting but not holding onto the treadmill to remain vertical!  Then I bump the speed down by .2 or .3 every minute or 2 until I get to a jogging pace.  Repeat cycle one or 2 more times and cool down. 

Tempo:  I run this at hard but comfortable pace, does that make sense?  This tempo run started as me just wanting to run the whole distance without having to stop!

Long run: I use walk breaks in my long run.  Usually a ratio of 9:1, 9 minutes of running/1 minute walking, repeat cycle for 2 hours.  The pace is slow, if I were running with someone I would be able carry on a conversation without huffing and puffing. 

That's my "secret"   I'm not a coach, but this plan is working for me!

Abbie

Nice improvement! That is awesome

I can't agree with you more about using your BT logs. Also include lots of information as it helps to go back and refer to it. 

I love going back and look at my progress. I wondered this week what my typical 300s were swim time back in Jan-March and in no time I can find out.

I have routes I have run since '05 and I've dropped more than a 1/3 of the time it takes to do them. It is super motivating to see the progress I have made. Not nearly as quickly as you have. The route tracker works great for this as well.