Training

I've decided to start doing some sort of actual training. Up until now I've pretty much have just gone out and ran. I'm not going to work a whole lot on intervals or fartleks, but just get down a good hard/easy running program. I'm using the Heart Rate Monitor Training for the Complete Idiot and a Sportline 1010 Monitor. I've got my HR numbers:
Resting= 50
Max= 185
70%= 145

BTW, my actual HRmax is exactly what the book estimated it would be. 205-(.5 age)= 185. Cool. I took my HR as I crossed the finish line during the last 5K. I was able to check it between the almost throw-ups.
So the other day I went out for an easy run using the books program of staying at or below my 70% max (145 bpm). It's pretty difficult to do. I'd be fine for a bit, and then it seems like it would jump up to 180 or so and I'd have to walk. It was also difficult because of the terrain. It's mostly flat around here, but there are some areas on my runs that haven't been plowed, so I'm running through a foot of snow. When my HR rose above 145 I slowed down, but that just made it harder to move. I ended up just standing there for a minute so that I could run in the zone. Most of my energy was used just looking at my monitor. I guess I don't have any sort of pace down.
I made it home and checked my miles and time. It was 4.3 at around a 11'11 pase. Wow was that slow! But it didn't feel like much of a run at all. Well see how this goes.
I''m suppose to do a hard run next, but my legs are still a little sore from Saturday's race and life is really trying to get in the way this week, so I might take another easy day next. We'll see.