Run6556 wrote:
Sorry. I retract. That was an unecessary comment from me.
Would be so cool if we could delete our own comments lol. But Elon Musk will be on Mars before we have the technology
Run6556 wrote:
Sorry. I retract. That was an unecessary comment from me.
Would be so cool if we could delete our own comments lol. But Elon Musk will be on Mars before we have the technology
*eyes popping out emoji* wrote:
Run6556 wrote:
Sorry. I retract. That was an unecessary comment from me.
Would be so cool if we could delete our own comments lol. But Elon Musk will be on Mars before we have the technology
Wouldn't mind a like-button, or something similar so that certain users can get visuals of how stupid things they manage to spew out.
SDSU Aztec wrote:
7:00 was a very easy pace and intervals the following day were no problem at all. Mark Nenow ran 140mpw at sub-6 pace. 9:00 pace absolutely is not necessary to recover from a hard workout and I've never met a anyone that ran that slowly. I've read that 2 minutes off 10K pace is fine but you recommend over 4 minutes? Or you even striding at that pace?
From article:
"For Kipchoge, recovery runs start at a shuffle, typically an 8:30-to-8:45-minute-mile pace, and slowly build up to finish around 6:30 to 7 minutes per mile. That’s starting at four minutes per mile slower than his marathon pace."
https://www.outsideonline.com/health/running/eliud-kipchoge-marathon-workout-training-principles/What nobody have mentioned yet, if today's easy pace is lower than you can run achieve to jog with good form, stay home. Always maintain good form, whatever pace.
pumpkin man wrote:
SDSU Aztec wrote:
7:00 was a very easy pace and intervals the following day were no problem at all. Mark Nenow ran 140mpw at sub-6 pace. 9:00 pace absolutely is not necessary to recover from a hard workout and I've never met a anyone that ran that slowly. I've read that 2 minutes off 10K pace is fine but you recommend over 4 minutes? Or you even striding at that pace?
From article:
"For Kipchoge, recovery runs start at a shuffle, typically an 8:30-to-8:45-minute-mile pace, and slowly build up to finish around 6:30 to 7 minutes per mile. That’s starting at four minutes per mile slower than his marathon pace."
https://www.outsideonline.com/health/running/eliud-kipchoge-marathon-workout-training-principles/
People like to refer to Kipchoge running slowly but that doesn't mean it's more beneficial than running at a normal speed. Are there other elite runners that effectively jog? It's hard to imagine Bekele running much slower than 6:00.
Once you reach higher mileage you get diminishing returns from mileage alone. Therefore there is no point in pushing the pace of your regular runs as long as your heart rate is elevated in the first place (which it will be, even at 5 or 6 miles per hour).
It's all relative. Have you ever done a hard tempo run and then tried to do an easy jog afterwards? It is hard to jog slow because your legs have got used to moving faster. People like Bekele do their regular runs "fast" because their workouts and race paces are damn fast. Doesn't directly imply that he is getting more benefit from jogging at 6 pace instead of 9.
If 730 feels that fast there is nothing wrong with 8-9 min pace. That is probably your easy pace range. Go by feel. If you feel good its fine to avg on the lower end. If you are tired you will still get aerobic development for 9min miles. That said make sure you run the easy miles with adequate form in order to make it worth it.
However, if you are 158 for 800 and cant run consistent 730s on easy runs you are aerobically challenged. I'd say as a general rule 730s are a good EZ run pace for about 18:00 5k people which is much slower than a 158 guy should run. I'd really focus on getting good base work in and getting T paced work in year round to improve your endurance. 800 is a highly aerobic event and you want to make sure you dont neglect this training component.
Like you I do my regular runs at 8-9 minute miles (usually 8:00 to 8:30). There are 2 reasons for this.
1. I experimented. For a number of months I ran my regular runs at 7 pace and then did a 5k time trial. I had no improvement.
2. Post covid there seems to be more traffic than ever. It is just too dangerous to go hard around the streets unless I get up early (for example, I often do my tempo runs early on a Sunday morning).
goodjob wrote:
This is why I’m faster than you. Keep racing your easy days and running mediocre workouts. Yes some days 9:00 miles are necessary after a hard workout. I run on feel not numbers on my watch.
Cut through the arrogance, and you are 100% right. Go easy on easy days.
Maybe that's what they want you to think.
I'm a sub 14/sub 29/sub 63/sub 2:15 guy. In my career I've always run at least 7:00 pace on my 'easy' runs, but never faster than 6:30 pace. This is the pace I run at when I don't think about how fast I'm going and I don't feel like I'm working to run fast. The first mile or two is typically not sub 7 but as the body warms up I sometimes find myself running sub 6:30 on the last mile or two but I'm not purposely running faster. At a certain point I think you can go too slow. At a certain point it's not running. Otherwise you might as well be able to just go for a walk, but that's not going to help you get faster. You want to be on that line of getting in good work with good blood flow but not breaking down your body. Someone who only runs a 20 minute 5k should not be running 7 minute pace on their easy runs. Even 8 minutes is probably too fast.
The best advice I ever heard on running pace on easy and recovery days, was to leave the watch at home. Run a route for which you know the approximate mileage but don't time it. Run by feel. You'll never know your pace, or if it was "too fast" or "too slow." All you'll know is that you accomplished your goal of running at an easy pace.
Oh...And don't run with ****heads that mock you for your pace on recovery days.
it's funny how touchy and defensive the "super slow easy run" crowd gets whenever someone actually runs an honest pace on regular runs... "TOO FAST!" "TRY HARD" "INSECURE"
too often i see runners in base phase feel the need to run "easy" everyday. 30 days in a row of "super slow" runs isn't doing anything but making you weak in the body and even weaker in the mind.
TBH it's hard to have any respect for people who I see out there running 3-4 minutes slower than race pace, taking on phones and stuff while running. Trying to come off as smart and woke when in reality 99% of the time there's one word for it: LAZY
Sure I know Kenyans and such can make it work here and there, but too many commoners try to replicate it without their hard days nearly as hard as their easy pace would justify. I'd rather see someone try hard and fail then just half ass it. Let's call a spade a spade
*Disclaimer: I'm talking about typical easy days, not post race / workout recovery days...big difference*
This question gets asked once a week. Should sticky it.