Summer Miles

It's called easy for a reason, keep the pace at 7:30 or whatever is easy for you. No need to push the pace on your easy runs.

How hot is it where you live (especially compared to the rest of the year)? I live on the east coast, and it's usually pretty cool 3/4ths of the year, averaging in the 60's, then summer hits and BAM 90+ degrees every day, and it feels like I'm trudging through cement at 8:00 pace some days. That's been my experience running in the summer at least, I don't know if that helps you or not. You may not just respond as well to longer distances, even it's at an easy pace.

East coast as well. I'm planing on doing some 5:30 AM runs to avoid the heat. Do you think it's worth doing some runs in the heat even if they are slower?

Yes. You'll get used to the heat eventually, and I think it's a good idea if you're running cross because god knows there will be some hot days in the fall too (they always seem to fall on race day haha). Run in the mornings for sure, you still want to get in lots of mileage, but also give yourself some time to get acclimated to the heat. Maybe double in the mornings and in the afternoon, or switch off every other day. Whatever works best for you.

I'm a 15:10 5ker with more endurance than speed. And my easy runs can also be 7:30 pace, particularly during the summer. It's easier to build mileage if your runs are truly easy. And you can improve your LT by feeling your way through tempos, not being a slave to splits.

My name is Summer Miles. This thread is not what I expected, and that is probably a good thing.

Brett from Waltham wrote:

How come I run so effing slow during my easy runs in the summer. It feels like all I can do is shuffle 7:30 pace. How can I improve the pace for my easy days? I'm a 16:10 5ker with more speed than endurance for reference. I'm looking to have a big season and want to build up my mileage and improve my lactate tolerance.

It's a long time until XC season. Lots of easy shuffling now will pay off in a few months.

Search the forum for Summer of Malmo, and take his advice - spend the summer mostly focused on getting in time on your feet, doubling if you can (which has the nice side-effect of getting one of your runs in early in the morning), do one or two days where you hit some higher-end systems but don't strain. Start runs out slow, ease into some faster pace at the end if you feel good.

For me, running trails has always been a good way to get out of the heat a bit, and more importantly to force myself to *not* worry about pace. Morning runs in Prospect Hill, the Paine Estate, or Auburndale depending on which part of town you live in.