Hm... a bit tough as I don't have a recent 10K time, but I'd ball park myself at 6:20 pace. Easy runs for me are anywhere from 7:50 pace to 8:10, while true recovery runs are 8:20-8:30.
I don't run by pace, but just keep my easy runs to a conversational level.
Brian wrote:
I shouldn't have use the word "ridicule". It was loaded in a way I didn't intend it to be.
I was going to mention that too, but since your intellect is way out on the right side of the bell-curve and you generally play fair in discussions I figured you'd self-correct. Confirmed.
I run slightly faster than 135% of my 10k pace, which I assumed to be around 5:45 per mile based on my 5k PR and current level of fitness.
Gay dudes, always worried about time.
Run as fast as you can with it feeling 100% easy.
statto wrote:
I seen Canovas training and that's how he calculates it I think. Makes sense 100+% is FASTER than RP.
I wouldn't be bothered with anything like this for easy runs anyway.
Strictly speaking 100+% of a pace is a slower speed. For example if your pace is 10, 110% of that is 11. That is the definition of percentage of a number.
There's a lot of confusion about 110% of a pace because we associate faster with bigger numbers for some reason, even though we always speak of pace which is faster with lower numbers.
Personally, I don't wear a watch on most easy runs when I am working out regularly. Time a few out of curiousity - never try to run anything. But if a tree falls in the forest, it still makes a noise.
cv cbb wrote:
statto wrote:I seen Canovas training and that's how he calculates it I think. Makes sense 100+% is FASTER than RP.
I wouldn't be bothered with anything like this for easy runs anyway.
Strictly speaking 100+% of a pace is a slower speed. For example if your pace is 10, 110% of that is 11. That is the definition of percentage of a number.
There's a lot of confusion about 110% of a pace because we associate faster with bigger numbers for some reason, even though we always speak of pace which is faster with lower numbers.
Percents are relative to something. I get the point of the criticism, though. I should have said "1.35 times" rather than "135% of".
Maybe you could use a Karvonen-style calculation, say off 100m pace as maximum pace. Do you know what I mean? Something to think about on your next elliptical workout. It's too early in the morning for me to figure out the mathematical relationship, I'll try to puzzle it out later.
Once I had to project 3.6 mile race times onto equivalent 5k times, at 5k RP NOT at 3.6 mile RP. I plunked a bunch of 5k race times into McMillan's calculator to get the equivalent 4 mile times, then did a linear interpolation of each pair to get the 3.6M time. (I used a spreadsheet.) So now I had a set of 3.6M times and associated 5k times.
Then just for curiosity I took the ratio of 3.6M time to 5k time, and was a little surprised that the ratio was constant over the paces I examined, to three decimal places. So the net result was I could just multiply the 3.6M time by that number.
Not sure what this means for easyP/10kRP....
Why even worry about the pace of your easy runs? Just run easy. Every day is different, so why would you try to apply a formula easy running?
Uh, I don't worry about pace on easy days. Like I said, I probably don't even take a watch half the time. But whether one worries about it or not, there is still a pace and it is interesting to see what people do and why. I have always run slow easy days and have had trouble training with others of my race speed because I run too slow for them on easy runs.
I usually add between 90-115 seconds to my 5k time. So from 5:15 to the 6:45 to 7:10 range. I don't want to completely jog on my easy days. I don't feel that going slower helps me recover, it feels like a waste of time.
The "adding x number of seconds" isn't a rule of thumb or comparison that would work across all pace ranges.
I started thinking about this because my wife runs easy runs like 3:00 slower than her race paces and I was thinking "How can she stand to run so slow" but when looked at as a percent, it is pretty much the same hard to easy relationship I have.
" I don't feel that going slower helps me recover, it feels like a waste of time."
How much volume do you run?
Running isn't math, don't try to make it out to be.