It is hilarious that Europeans and New Zealanders are calling Trump a dictator.
Dictators don't allow free speech.
Trump, in the grand tradition of American democracy, allowed free speech this weekend.
Meanwhile in Britain and other places in Europe (where there are actual kings) people are being jailed for internet posts or possessing fotbidden books.
Anyone see this? Kristoffer Ingebrigtsen is about to start documenting his marathon journey on YouTube in the lead up to Valencia. Very interested to see what approach he takes!
Sirpoc is running a 7:30 or so easy pace, and he's a 15min 5k runner.
Paul Luttrell, who just completed a sub-2:36 marathon, is running his easy days at around an 8:40 pace.
Just a couple of data points. You have to be a pretty fast runner to be running 8 min/mi on your easy days.
You also have to consider looking at these guys HR. For sirpoc easy runs around that pace, sometimes you are seeing as low as 61-62% of max HR. I believe he says he doesn't even look at pace on these easy runs, so the pace is just a "whatever it is" situation. Easy pace is a funny thing, two guys can have similar tikes but their true easy pace be distant. I think that is why somewhere in the thread or maybe Strava or Reddit he said he wished he never posted about MAS. Just kept easy days about HR only.
70% is the ceiling. If you know your LT1 let's say 73%, you really should be capping your easy runs way under 70%.
I originally fell into the same trap and couldn't check my ego at the door with easy running. I look back and think over my running life what an idiot I have been and probably if I could change anything it would be going back in time and undoing all the easy miles that I know in reality, were not easy.
There are so many bits of what this system does, so many people just think it's run sub t three times a week. Absolutely, that is the goal, but until you get other smaller things right you might not see progress. The easy run is probably top of the list.
So I am at 17:47 for 5km and I run my easy runs around 5:35 to 5:50 a km with a heart rate of 65% max, pace changes with how well recovered I am or the weather conditions.
no need for hero workouts on easy days for strava kudos
You also have to consider looking at these guys HR. For sirpoc easy runs around that pace, sometimes you are seeing as low as 61-62% of max HR. I believe he says he doesn't even look at pace on these easy runs, so the pace is just a "whatever it is" situation. Easy pace is a funny thing, two guys can have similar tikes but their true easy pace be distant. I think that is why somewhere in the thread or maybe Strava or Reddit he said he wished he never posted about MAS. Just kept easy days about HR only.
70% is the ceiling. If you know your LT1 let's say 73%, you really should be capping your easy runs way under 70%.
I originally fell into the same trap and couldn't check my ego at the door with easy running. I look back and think over my running life what an idiot I have been and probably if I could change anything it would be going back in time and undoing all the easy miles that I know in reality, were not easy.
There are so many bits of what this system does, so many people just think it's run sub t three times a week. Absolutely, that is the goal, but until you get other smaller things right you might not see progress. The easy run is probably top of the list.
Yeah. I definitely wish I hadn't posted about an easy "pace". There isn't any easy pace and you are definitely correct, it's individual. The key thing is just HR. 70% max is obviously arbitrary, but it's also based in the logic that for the vast majority this is going to be under LT1. in most cases, quite a bit under. For others, it might be closer and clearly running at a much lower % will make sense.
When I speak to people about training like this, the most common reaction is "I can't run that easy, it's impossible". Takes a while I think for people to come aorund.
I really have dived into it in the book, a lot. A long with a lot of other things. I didn't realise until I sat down and wrote it, how much I actually put into making up training and performance outside of what it looks like "4x easy and 3x sub threshold". Even those as a basic concept, there is a hell of a lot to unpick and understand. I really think there is value in understanding in what we are doing and why, rather than just doing. You are more likely to also stick to it, with the understanding and knowledge.
I had a great weekend with Jiggymeister from the thread, we spoke about all these little things a lot and I think even though we have spoken for a couple of years now, I think he was surprised by just how much I am obsessed with marginal gains. Of course, that doesn't mean everyone should be, or should even care outside of the basics of what this thread is, going back to 4x easy and 3x sub threshold.
So I am at 17:47 for 5km and I run my easy runs around 5:35 to 5:50 a km with a heart rate of 65% max, pace changes with how well recovered I am or the weather conditions.
no need for hero workouts on easy days for strava kudos
I don’t think it can be the same for everyone. My HR is weird. I have a max of 190 but have held 178-179 for a 1:19:00 half. I have run a 16:40 5k and 34:40 10k and 2:42 marathon but the only way I can keep my heart rate under 130pm would be to run at 9:30+ mile pace which feels genuinely uncomfortable. My easy runs are usually 140-145bpm at 7:40-8:30 depending on how I’m feeling and it feels very easy. Once it gets to 150+ the discomfort begins to rise noticeably.
Another data point here, 16:46 PR using NSA for 4 months, easy days I run between 8:00 and 8:30 per mile, usually at 130-140bpm, which is 62-67% of HRmax.
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Bester is so keen to be liked by the people who like sirpoc, you know, actual runners. His crowd is once a week park runners, who hang on his every word. Damn, I get triggered even seeing his name in this thread.
Fully agree on this! I was just point out that the guy running a 8 min/mi easy pace is likely going way too fast, rather than suggesting an exact pace he should go.
Question about easy days, in hot weather when HR can spike 10-15 BPM but the effort level correlates with the effort level from more ideal weather, should we still limit the effort to 70% Max HR or should we assume that max HR would be much higher in the heat too? I'm around the same fitness level as you and we have around the same max HR and I'm amazed that you can go so fast on your easy days whenever I see your stuff on strava
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