Running slower than normal because you feel bad - same benefit as running normal speed if you feel good?

Training Advice/Discussion

6 years ago 07/22/2017 12:55pm EDT

We all have days where we just feel crappy for no apparent reason and run a little slower than normal. Today was one of those days for me.

I ran a 13 mile long run (go ahead, laugh at my weak mileage) and felt okay at first, but then about halfway through I started feeling bad and slowed down a lot. Usually when I feel decent or pretty good I will run somewhere in the 7:25-7:55 range, and when I don't feel so good I will run 8:00+.

Today I started out at around 7:55-8:00ish, so not feeling great but not too bad either. However, when I started feeling bad around mile 5 or 6 I slowed down to 8:30s, then eventually I had 2 miles over 9 minutes.

I was wondering if I got the same benefit from this run because 8:30s felt pretty hard because i was feeling bad, or if the benefit I get is solely dependent on pace and not how I feel.

So basically, does running slower when you feel crappy give you the same benefit as running normal speed or faster when you fell good/normal?

6 years ago 07/22/2017 1:03pm EDT

re: Had a bad run

Depends on the workout. For anything that is mostly for aerobic development, running by feel is fine. If you're running at X% effort for Y minutes, your cardio system doesn't know whether it's working at X% because you're feeling great and running fast, or because you're feeling bad and running slow.

For neuromuscular stuff, it becomes more important to hit the actual paces. Your voluntary muscles and somatic nervous system DO get a different stimulus from running a different pace.

But yeah, since you're just talking about distance runs, I think you're fine to adjust the pace.

6 years ago 07/22/2017 1:06pm EDT

re: Had a bad run

That's awesome because I just did a 13 miler that felt like crap too. Typically I go between 7:00 to 7:15 when I feel good but today was 7:30 to 7:40. Good question!

6 years ago 07/22/2017 1:12pm EDT

re: Had a bad run

I'm running at 6 am in 80+ degrees and 80-90% humidity. I feel like crap everyday.

Sometimes you just have to suffer through and hope it feels better. As I get older those 7 min miles have turned to 8:30-9 min miles. That makes it hurt even more.

6 years ago 07/22/2017 1:38pm EDT

re: CWRP

Yes absolutely. If you run hard when. Your body needs an easy day, you are setting yourself back. I used to enjoy going really slow when I was sick just to get some miles in.

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Running slower than normal because you feel bad - same benefit as running normal speed if you feel good?

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