16:10 and about 7:30
16:10 and about 7:30
16:19 and 7-7:40.
Does it bother anyone else when during group training runs (HS, College, etc...) fellow runners push the pace to about 6 to 6:45 pace on easy days and then on race days are no where to be found? This has always really annoyed me.
PR is 14:13 this year
regular easy run pace 7:00-7:45 pace on trails
15:25 5k - 8:30 easy run, it's an easy run, you know...
Is it possible that there is some sort of threshold, say 7:00 pace, that feels like an easy pace for a 14:30 5k runner, but feels equally easy for a 16:00 runner? I feel that as I've gotten faster over the years, I'm doing my easy runs at about the same pace (while my workouts have gotten much faster). I just stay relaxed on easy runs and let them play out as they wish. The thing is, 7:00 pace doesn't feel any easier now than it did a few years ago when I wasn't as fast, but the faster paces do.
13.51, my runs are done at 6 to 6.30
13:18 5:00/mile
15:05, 7-7:10.
13.45
Winter base mileage - 5.40-6.00
Summer track season - 7.00 - 9.00
OK, I suck but... Current PB this year 20:3x for 5k. All my runs are at 8:45-9:15mpm. This is about 74-75% MaxHR for me. I'm doing base training trying to increase my mileage gradually for marathon training going from 0 in end of April to 70-80 by Nov/Dec. (Boston 08). My only fast running is races. I do not start any non-base running until mid December.
Very interesting. 17:28. 7:00-7:20, but I'm not high mileage (up to 60). According to Daniels (from RunWorks), easy pace should be 7:17 (although that's a point on a range).
16:02
6:00 pace.
He said "average easy day pace", not hard day pace.
Anyone with a 16:02 PR who runs 6:00 average pace is running MUCH MUCH too hard or has the weakest 5k PR of all time relative to ability.
14:45, I have 2 levels of easy run. 1st level is day after any hard effort (track work, tempo, race, etc.). Then I just run as I feel. I find I usually start out at 7:30 pace nice and slow, but by the end I'm running about 7:00/mile.
2nd level of easy is just a normal training pace type run. These I usually start 7 min pace, or a bit slower, then by the end I'm down to 6:30 to 6:45 pace, maybe a bit faster if I'm feeling good and running a flat loop.
I also run 4 miles in the am 3 times a week, then do 8 in the evening. My morning runs I run as I feel. Usually start at 8min pace, then by the end probably 7:30 pace. Nice and slow.
I used to hammer all my mileage and workouts, and couldn't seem to get past 15:30 for 5k. Then my coach, finally convinced me to slow way down on easy days, and to actually slow down on speed days. And I improved rapidly. I was running my easy days waaaay too hard, and my speed waaay too hard. Kinda funny that doing less actually made me faster.
anybody coming on here with a PR slower then even 15:00 claiming that 6:00min are EASY DAYS could probably race a lot faster if they didn't train stupid.
there's a difference between training hard and training smart.
i run 14:27 and my easy days range anywhere from 7 minutes to 7:30.
14:01 5k
recovery days where either exercise bike, pool run, or 6:20-7:20 min/mile(5000ft elevation)
for real wrote:
no offense Will, because you are better than I will ever be, but 9-10 minute miles? That is pretty slow, like barely moving. A couple of thoughts: A., I always was under the impression that despite it being an easy/recovery day, you should still be stimulating yourself, which with a 16 PR, I find hard to believe can be accomplished at that pace, unless you are going 10 miles, which you very well could be. B., At that slow a pace, wouldn't it be better to just take a day off since as I said before, you really aren't stimulating anything. And before you answer, I understand to some degree, you aren't really aiming for stimulation, but to "recover". C., Assuming running at that pace, and going at least 8-10 miles, are you worried it could mess up your stride, efficiency, mechanics? I may be stretching, but again, I am not fast, but if I run at 10 or even nine pace, I have to physically hold myself back and it feels like more effort goes into going slow as oppose to running.
I think most runners dont understand the term recovery run. It is essentially taking the day off. The benefit is just moving helps the recovery process. so 8-10miles,,,no matter what pace, is not a recovery run. anything over
40-50 minutes , is not a recovery run. this is really how doubles come into play. WORKOUT on monday, tuesday morning RECOVERY run , tuesday afternoon TRAINING run......or just tuesday recovery run.
15:45
I ran everything under 6:00 and that's not an exaggeration. I got so used to how that pace felt that it just seemed like another day to me. I even did a 20 mile run in the heat at 6:00 pace.
On some runs we would drop down into the 5:30s for the last couple of miles.
After college I was running 5:45-5:50 for runs, generally 8 miles long, and morning runs might start at 6:05 but would average 5:55 by the end. This was at 4500ft altitude.
I left everything I had on the road. I would frequently bail out halfway through intervals. At the time I thought I was a puss but now I know I was majorly overtrained.
Now I run 9:00-9:30 pace and can probably run 17:00. I suspect if I can keep the mileage up for 2 years I can break my PR which was set 13 years ago.
Ok, I got bored at work. Here's a pair of charts listing the paces for easy runs. On the bottom line is the pace (in minutes per mile) for 5k. Above each point is the equivalent pace (fastest and slowest) for the corresponding time.
http://aycu11.webshots.com/image/24290/2002465080716616101_rs.jpg
Also, shown is a chart demonstrating the distribution of ratios where the line on the bottom represents the relationship of easy run pace to 5k race pace. On the top it listed the 5k race pace (in minutes per mile).
http://aycu02.webshots.com/image/24961/2002400696548841851_rs.jpg
Of course, this is a really limited dataset (like 60 plot points), but it show a few interesting trends.
Now I'm going to go count the stars...or something as equally productive with my weekend.
14:44
7:30-8:00 on easy days, probably once a week or every ten days on those easy runs I would start out at 8 minute pace but would gradually move down to 6:20-6:30 by the end of the run. One of the best runs I ever did was a 20 mile in which I averaged 6:38 but probably started out at 7:15-7:30 and prograssively got faster.
