easy days are by feel but when checking afterwards end up anywhere from 7:00 to 7:30.
As another, more talented, data point: there's a guy in my town who's a 2:17-18 marathoner. His easy runs (seen on Strava) are usually around 8:00 pace. When he's out jogging, if you didn't know him you'd have no idea he was that fast. He just looks like a thin guy out shuffling around the bike path.
Lol, no idea. I don't want to dox myself and share my Strava but it's true. I think it's mainly because I haven't had time to seriously focus on racing and therefore have done no speedwork in the past couple years. My easy runs are also all on super flat out and backs.
I think it also depends on running age. Seems like guys in their 30s to early 40s have the fastest easy pace on average. It takes a lot of years to develop the running economy and fractional utilization of VO2max to make your easy running fast.
This is true for me right now, as a late 30s runner. My easy pace is probably 6:45/mile, and most recent 5k was 5:10/mile. However, I'm not really running workouts other than an occasional tempo/harder run in 5:30-5:40/mile (usually 4 miles) - and most of my "easy" runs are just 4 mile runs every morning or a little longer on the weekends.
I find it a little remarkable to be (relatively) close to my peak shape (4:45/mile for 5k) with such time-constrained training. I'm hoping to get a few serious training blocks in over the next couple years, and I know I'll need to slow down my easy runs and commit a lot more time to training, since 25-30 minutes each day won't cut it.
That week, I did a short trail/cross country race averaging 5:32 per mile Gradient Adjusted Pace (GAP).
That is wild to me, as I have a 2.6 mile uphill stretch near me that climbs up 1100 feet, and my best Gradient Adjusted Pace for that run is 6:20/mile or something (real pace over 8:00/mile) and that felt more like I had just finished 4 miles at 5:20 pace. This wasn't at altitude, either - I was just dealing with the uphill!
One of the biggest factors for me has been the mpw I'm running. Even when not in great shape I could run 6:30-6:40 easily when running 60 mpw; at 100 mpw I can't do that even when in shape if I'm also working out
I’ve enjoyed seeing these responses, and it makes me think I’m training too hard on my easy days.
easy pace typically between 6:50 and 8:00. Average pace for the entire week is normally somewhere around 7:00. Recent race results: 1:19 half and 2:51 marathon.
I’ve enjoyed seeing these responses, and it makes me think I’m training too hard on my easy days.
easy pace typically between 6:50 and 8:00. Average pace for the entire week is normally somewhere around 7:00. Recent race results: 1:19 half and 2:51 marathon.
a good week is 70 miles.
You'd be surprise how much improvement you can make. I used to run my ez days too fast as well. As I got older my ego got smaller then out the window. I don't care who looks at me shuffling along.
The occasional chap that comes along side of you and tries to engage a race I'm glad to ignore them and let em go.