GALEN RUPP Training runs

I'm not sure if your last word comment has much weight since you are making sure that person is you.

It would seem that the simple truth is that easy runs should be as fast as reasonably possible while still feeling easy. That's a big range.

All those guys you know who slog easy days are likely selling themselves short the same way Mo was.

easy apparently is a pace wrote:

idiot alert wrote:

How come, then, that malmo ran most of his easy days faster than 6 min pace?

How come if what? Give a little more context than that, bro.

The context is that malmo has run 1.01,43 for the HM, and I´m pretty sure you haven´t,idiot.

the letter why wrote:

When I say I never run slower than 7:00 pace, I damn well mean it. That is an absolute, unless there is a cute girl involved!

TLW wrote:

What are your personal records?

Yeah.

if one of the best 5k/10k runners in the world was running ~ 7:00 min pace on some of his easy runs, you'd think people might conclude that EASY pace doesn't really matter. That it can be easy, easier, or even easier than that, as you say malmo. Mo ran sub 13 and was double 5k10k winner at euro's in barcelona doing some easy runs at 7 min pace. that should tell people that easy runs don't have to be an exact science.

Thanks malmo for the insight. I hadn't seen the easy days/easy pace thing framed that way before and it made good sense.

smash smash suhmashhhh wrote:

if one of the best 5k/10k runners in the world was running ~ 7:00 min pace on some of his easy runs, you'd think people might conclude that EASY pace doesn't really matter. That it can be easy, easier, or even easier than that, as you say malmo. Mo ran sub 13 and was double 5k10k winner at euro's in barcelona doing some easy runs at 7 min pace. that should tell people that easy runs don't have to be an exact science.

Then he started running 5:40 pace and won the double at the Olympics

Mo was a 13:07 guy when he ran his easy runs at slow paces. He did not break through until he started to work with Alberto and part of his different training was increasing the pace on his easy runs. If you can run faster on easy days and still recover you should.

Thought this article does a good job of making the point that malmo is making.

http://www.logicoflongdistance.com/2013/01/what-is-easy-run.html

Canova>God wrote:

Mo was a 13:07 guy when he ran his easy runs at slow paces. He did not break through until he started to work with Alberto and part of his different training was increasing the pace on his easy runs. If you can run faster on easy days and still recover you should.

there was much much more changed than the pace of his easy runs. for everybody but the very elite it doesn't really matter if your easy runs are 2 mins slower than 5k pace or 1.5 mins slower. that's what i'm trying to say.

It does matter.

easy is feel, not pace wrote:

Thought this article does a good job of making the point that malmo is making.

http://www.logicoflongdistance.com/2013/01/what-is-easy-run.html

+1

The way I see it, Salazar, Malmo and that link are all saying the same thing, really. I don't think Salazar is saying easy runs should be at a prescribed pace and that "feel" should be ignored. It's not as though Salazar says to Mo and Galen "Oh, you're super tired today? OK, go a bit slower - but nothing above 6:00!" No, I'm sure when Salazar said they do 6:00 pace when they're really tired, he was just reporting the pace that feels right to them. I think he encouraged them to get the pace that feels right as fast as possible over time and they did that and he reported the results to us in the video.

Despite the confusion it seems to have caused, I am glad Alberto made the comment about runners in general running within 1:40/mi of their 5k pace because the word "easy" has such a large range of interpretation and that's why so many people do them wrongly. It's helpful to give a general idea of the type of "easy" he's talking about. However, it would be stupid for someone who's a 16:00 5ker and usually runs at 8:00 pace to suddenly make all of his runs 6:50 pace because that's what Salazar said to do. Because that's not what he said to do. You have to give yourself time to make an adjustment like that.

Easy runs are necessary.

I would go by feel rather than by what you think you should be the pace to be.

I was a 15 1/2 plus min. 65 k guy and almost all my daily runs were close to maybe 6:15 or more.

Sure I felt like going for 'a good one' then, just because there were races most weekends and, of course I was running so jolly well :)

And also I was with a group that insisted on hammering every day - not to lay blame.

Now wish I had known a bit better.

There were many days I didnt' feel the usual zip in my legs but grounded out the pace I felt I should be able to do.

So, injuries that never resolved themselves.

Sometimes, listen to your body not your ego, or what a well-meaning coach advises you to do.

I have a pro subscription on flotrack. In one of the episodes about NOP, Galen, Mo, Centro, Ritz, etc. did a long run of 16 miles at 6:06 pace. Salazar was not commanding them to run faster or slower. He wasn't telling them to run any given pace. They were just running. In fact, I didn't know what the pace was until after they finished (a little caption came up showing their average).

You need a pro subscription to watch the video, but here is the link:

http://www.flotrack.org/coverage/250920-The-Program/video/718374-The-Program-Nike-Oregon-Project-Training-Days?nodf=1

Fast forward to ~4:00 for the long run.

cbenson4 wrote:

I have a pro subscription on flotrack. In one of the episodes about NOP, Galen, Mo, Centro, Ritz, etc. did a long run of 16 miles at 6:06 pace. Salazar was not commanding them to run faster or slower. He wasn't telling them to run any given pace. They were just running. In fact, I didn't know what the pace was until after they finished (a little caption came up showing their average).

You need a pro subscription to watch the video, but here is the link:

http://www.flotrack.org/coverage/250920-The-Program/video/718374-The-Program-Nike-Oregon-Project-Training-Days?nodf=1

Fast forward to ~4:00 for the long run.

Out of curiousity, where were they running? If they were at altitude (which they often are) 6:06 couble be worth closer to 5:40.

nice work wrote:

cbenson4 wrote:

I have a pro subscription on flotrack. In one of the episodes about NOP, Galen, Mo, Centro, Ritz, etc. did a long run of 16 miles at 6:06 pace. Salazar was not commanding them to run faster or slower. He wasn't telling them to run any given pace. They were just running. In fact, I didn't know what the pace was until after they finished (a little caption came up showing their average).

You need a pro subscription to watch the video, but here is the link:

http://www.flotrack.org/coverage/250920-The-Program/video/718374-The-Program-Nike-Oregon-Project-Training-Days?nodf=1

Fast forward to ~4:00 for the long run.

Out of curiousity, where were they running? If they were at altitude (which they often are) 6:06 couble be worth closer to 5:40.

I should have paid more attention. They were at 8000 ft, so you're right.

Tons of college guys never go over 6:00 pace on easy runs. They're not pushing, either.

I think the real question that matters to most here is whether speeding up their easy days will make them faster.

Has anyone here(non elites) gotten faster only by speeding up their easy day pace?

Mush wrote:

I think the real question that matters to most here is whether speeding up their easy days will make them faster.

Has anyone here(non elites) gotten faster only by speeding up their easy day pace?

Not *only*, but it can help with additional strength. I run faster for aerobic days during off-season and I feel that it helps me keep my strength up. That said, hard workout days are where the majority of training benefits come from.