Any pro runners on Strava??

In his autobiography Henry says he got the idea for doing the really easy runs came from seeing Viren doing really slow runs when he, Viren, was training in Kenya.

OlympicHopefull wrote:

Just curious.... Need some reference on how fast I should run my easy days.

Recovery Days: as slow as needed

Easy Days: 5k + 75"s per km (no faster than that otherwise you are getting into Steady territory)

bad coaches said: It upsets me when kids come on here, looking for good advice and they are told to stop trying to educate themselves and just listen to their coach. How about give some solid advice, if you are knowledgable.

I couldn't agree more with what you said and would give it like 47 up-ticks if that were possible.

however...

I have personally stopped giving advice to the H/S kids that come on here because I am very unsure what they are supposed to do with it. if a kid is at school and the team have a coach, what happens if the kid ignores the coach and figures out his own training. can he still be on the team, even if the coach is genuinely a doofus who has no clue?

in other words, who gets to decide who is on the team, the athlete or the coach? if a kid wants to run, just because he enjoys it, even though he's crap, can he still be on the team?

if the answer to that question is "No" then how can a kid work out his own training and ignore the coach and still be on the team?

I am very confused by all of this and any explanation of this in simple terms as though you were talking to a 9-year-old child who has never been to school in the US would be very much appreciated.

and, to be clear, I am not sexist, "he" and "his" are impersonal singular pronouns for a random human being and can apply equally to female runners as to male and it saddens me that I feel the need to explain this.

cheers.

Yuoe wrote:

Yes, many. Not the 2:05 guys but many 2:12-2:20 guys.

This is a link to the 2016 trials on Strava:

https://www.strava.com/running-races/us-olympic-marathon-team-trials-2016

Also, most of the top European/US ultra guys are on Strava. Max King, Kilian, Stian Angermund Vik, Jonas Buud, Geoff Burns...

Of course a lot of ultra runners do. Higher frequency of attention ho syndrome.

Ghmndhnf wrote:

Many of the Aussies are on Strava:

Jordy Williamsz

Brett Robinson

Luke Mathews

Sam McEntee

Jack Rayner

David McNeil

Ben St. Lawrence

The hosts of the inside running pod

Tinman Elite Guys posted in the fall but have stopped. You can still look back at their training:

Kyle Medina

Reed Fischer

Jeff Thies

Joey Barriuetta

Jordan Gusman

Brogan Austin

Only one Aussie I am interested in: Gen LaCaze.

That is pretty corny that Tinman Elite stopped posting.

As others have said, there are lots of OTQ types on Strava. That is one of the best things about the platform. Many of them are slow on easy days, but not all.

While I am nowhere near “pro” level, I do many of my easy runs at a pace that is over 2 minutes off of my marathon PR pace. Sometimes 2.5 minutes. Some runners I talk to think I am exaggerating until they see my Strava.

We don't have time as we are expected to start meaningless threads on Letsrun as a form of advertising.

I agree with everything you are saying. It is difficult to know the best way to handle a kid looking for advice, since there's no way of knowing the coaching situation or attitude of the coach. I know a lot of kids really don't care about the specifics of how they are training, some do have good training, and some are "know it alls and complainers" that just want to try to find something better. That being said, some are dedicated kids that are in a bad situation and really want to know what they could do to help their running. It's amazing how many schools don't have a coach who knows anything or even cares.

I know when my son ran, as a 9th grader, he was by far the fastest boy on the team, and the coach had the kids only running 18-24 miles a week for xc and track , with their one "hard" workout a week being equivalent to 8x400 at 5k pace. Luckily, in my son's situation, the team was incredibly small and the coach didn't care what the kids did, so my son was able to tweak every run and workout. The coach was perfectly fine with it.

I understand that because it's hard to know all the details about the kids training and ability, it's difficult to give specific advice and be sure it is the right thing for the runners individual situation; however, there are certain elements of running that can be given to arm the runner with knowledge so that he can "talk" with his coach, or even just change the pace a little, or add a morning shakeout.

GBohannon wrote:

As others have said, there are lots of OTQ types on Strava. That is one of the best things about the platform. Many of them are slow on easy days, but not all.

While I am nowhere near “pro” level, I do many of my easy runs at a pace that is over 2 minutes off of my marathon PR pace. Sometimes 2.5 minutes. Some runners I talk to think I am exaggerating until they see my Strava.

May I ask what your times are? I'm curious. I am not fast but it seems I am running my easy runs too fast most of the time (e.g. 1:28:xx HM, but my easy runs i typically do around 7:40 ish pace).

Cheers

stfu JS wrote:

May I ask what your times are? I'm curious. I am not fast but it seems I am running my easy runs too fast most of the time (e.g. 1:28:xx HM, but my easy runs i typically do around 7:40 ish pace).

This is showing exactly the problem with recreational runners trying to emulate pros without thinking it through.

A pro might be able to run a half marathon at just 20 sec/mile off of their 5k pace, and a marathon at 10 sec/mile off of HM pace. A *well-trained marathon specialist* who can run say 4:30 pace for 5k (13:50) can in turn run 4:50/mile for a half marathon (1:03:xx) and 5:00/mile for a marathon (2:11:xx).

So running easy runs just off of marathon pace is going to be FAST, even relative to their 5k. Marathon pace is just 30sec/mile off of their 5k pace! So naturally you see pros sometimes running 2:30 off of their 5k pace, 2:00 off their marathon pace, when they run easy.

On the other hand, recreational runners have much less developed aerobic fitness, and don't run a marathon anywhere NEAR their 5k pace. Most 19:00 5k guys (6:10 pace) do NOT run marathons at 2:55 (6:40 pace). Their slow-down to the marathon is already much more massive relative to their 5k. So when a rec runner says, "how, I do my easy runs close to marathon pace!" it isn't very meaningful because they lack an ability to run anywhere near top speeds for the marathon.

For example, I know a 19:00 / 1:28 type master who is very undertrained and runs a marathon at about 3:10, which is about what a lot of undertrained 19:00/1:28 runners do. That is 7:15 pace. Should he go run 2:00/mile off of his marathon pace, ***9:15 per mile,*** because a 2:11 (5:00 pace) man runs easy at 7:00/mile? NO. Look at the 5ks. 2:30 off of 5k pace for our 19:00 guy is 8:40, much more reasonable.

In short, when dealing with runners who don't a highly-trained ability to sustain speed for a marathon, don't copy pros'

relative-to-marathon paces as a guide for easy running! Use time relative to 5k and you will be giving yourself much more reasonable paces.

Wrong, said amateur trained his easy mileage at a 9 minute pace. Than he will be able to do way more mileage. If he get up to the point of 9 minute miles for a hundred plus miles a week. Said amateur did that, he would go from 19 min 5k / 88 min half, to running much much faster. Runners could learn a thing or two from cyclist. And one of the biggest lessons to learn from them is to do a large amount of volume at a low intensity/low heart rate.

Interesting, thanks for the replies!

larahamilton wrote:

There are more and more pro runners joining Strava

BLAH BLAH BLAH

To read more about Strava Business and advertising on Strava, check out my blog post:

https://larahamilton.com/strava-business/

Laura, you EXCLUSIVELY come to this site to resurrect year-old strava threads and to huck your insanely lame blog.

Perhaps if I respond this way EACH TIME you do so, you will get enough negative feedback to just leave. No, not take a few weeks off and then try again, leave. It's free advertising to post on a forum like this, but it's also very fun to ruin your fun since you aren't actually interested in contributing to this community, just driving traffic to your (I EMPHASIZE) tepid, uninspired pile of words.