And of course let’s not forget altitude adjustment for a bunch of them. And then the residual fatigue of running 120mpw instead of 40….
Also, what percentage of a 40mpw and 120mpw should be "easy"? Is easy just recovery miles? Does "easy" constitute zone 2, which is practically steady? Is "easy" just a vague term that means whatever you want it to mean?
As far as I can tell, people that only jog a few days a week could run any pace the want on any day they feel like.Pros on the other hand need a large dose of low end aerobic work. But what is low end aerobic work or easy running? If you run 120mpw and have a max HR of 205, doing ten miles at a HR of 140bpm seems pretty normal. If that effort happens to be a 6:00 mile pace, so be it. Didn't Grant Fisher just post a 20 miler at altitude with like a 147bpm HR at 5:40 pace? That may not have been truely easy for him but the end, but I'd bet at halfway, he was what he considered easy.
All of these questions are answered in the article.
I also address the statement on 'people that only jog a few days a week running any pace they want' in the article.
And I haven't included long runs in my definition of an "easy run", because they don't fit comfortably within that definition - as I mention, in the article.
If you want to poke holes in an argument, you should probably read it first.
This is what sets the success of the sirpoc method that's exploded from the Norwegian lower mileage thread. He is controlling the intensity of ALL running. Easy or workout. Very controlled, measured and purposeful. The easy running paces are probably on the lower maybe even the lowest side of anything I have seen anyone else subscribe. Can mean walking up hills at time, even for relatively fit runners.
Yeah sirpoc says below 70% of max HR, which is slow as pond water for me
Yeah I agree with this. I have spent way more time than is healthy pouring over sirpoc's Strava . A comment struck me and you can sometimes see on his runs, how we really slows down for hills. I think he said there's no reason really to over a few strides, but it helps build discipline and control to stick to intensity control in the bigger picture. That struck with me and a lecture I saw by Seiler and how XC olympic skiers often did the same.
The guy is in his 40s so control is even more important I think for masters, the guy has just run a 1:08 hilly half and a 30 10k and the majority of mileage is still around 7 min miles at the absolute fastest for daily mileage. So I'm all for intensity control down to the finest level and I actually do think this is where hobby joggers are often messing up.
I don't think I disagree with the premise here but not sure about the recommended paces.
For example my 10k pace is 4:10/km. This gives me a time of 41:40.
In your recommendations, you say that most easy running by pros is about 59 to 72 % of their 10k pace. Applying this to my slow 10k pace, I get a power bound of 5:53/km and an upper bound of 5:20/km.
But if I check your pace recommendations in the table, it says between 5:51/km and 6:40/km for 41 and 42 mins 10k time.
Have I done something wrong here? I don't get why they don't line up.
I don't think I disagree with the premise here but not sure about the recommended paces.
For example my 10k pace is 4:10/km. This gives me a time of 41:40.
In your recommendations, you say that most easy running by pros is about 59 to 72 % of their 10k pace. Applying this to my slow 10k pace, I get a power bound of 5:53/km and an upper bound of 5:20/km.
But if I check your pace recommendations in the table, it says between 5:51/km and 6:40/km for 41 and 42 mins 10k time.
Have I done something wrong here? I don't get why they don't line up.
I don't think I disagree with the premise here but not sure about the recommended paces.
For example my 10k pace is 4:10/km. This gives me a time of 41:40.
In your recommendations, you say that most easy running by pros is about 59 to 72 % of their 10k pace. Applying this to my slow 10k pace, I get a power bound of 5:53/km and an upper bound of 5:20/km.
But if I check your pace recommendations in the table, it says between 5:51/km and 6:40/km for 41 and 42 mins 10k time.
Have I done something wrong here? I don't get why they don't line up.
The overall spread of easy paces (across all 24 runners) was 59 - 76% of their 10k pace. That is, one runner did an easy run that was 59% of his/her 10k pace, and another did a run that was 76% of his/her easy pace. These were the extremities.
However, the average range was between 63-70%. I thought this would give a better prescription, as it narrows the range, and removes the outliers.
If you take the 63-70% figures, your easy pace range would be around 5:55 - 6:35/km.
I get what you're saying, Paul, but don't you think it makes more sense for the percent difference between race pace and easy pace to be a variable, not a constant? If you think about it, it makes more sense that the slower the race PR, higher the percent difference between the PR and ceiling of E pace should be.
I'm 59 years-old and I've been going through the painstaking task of coming back, after a long series of physical setbacks that kept me from running with any consistency for the good part of a year. Once getting into strong enough physical health, I've gone from 10K race pace being about 10 min/mile, to now it being about 7:30/mi, and still improving.
At the beginning, my running mechanics sucked, and I really had only one gear that felt like running: 10:00 to 10:30 min/mile, depending on how good I felt that day. The problem was that my mechanics got worse the slower the pace, as I'd then be doing this in-between awkward jog/walk paced thing. Instead of walking (too easy) or running my only running pace every day (too taxing), I used zone 2 cross-training on the Stairmaster every other day, in between my running days.
Now that I'm at about 7:30/mi 10K race pace and my mechanics are getting much better, I've gradually backed off on the zone 2 stairs to once every 4 days, but it is still nearly impossible for me to "run" at very slow paces, such as the ~11:30/mile it would take to be in that ~66% of PR zone, without it feeling very awkward and painfully slow. It's still this in-between awkward walk-run thing. Holding it back to about 10:00-10:30/mile, on the other hand, now feels like a really slow but comfortable conversational jog pace that I could maintain indefinitely, rather than a slogging jog/walk.
I don't know if I speak for others running at my level. Perhaps everyone is an experiment of 1 in this respect.
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