ACtrackathlete wrote:
This is it. Sham's whole training philosophy centers around the easy days, when that's completely backwards. Improvement comes from the quality workout days, easy days are for recovery and aerobic maintenance.
Sham69’r lies like a beached whale and in reality can barely break 7 min per mile at a high effort level. He posted so a while back as a different kid runner with a ghey fixation on male lifters and all the same dumb ideas. The gig is up, fun while it lasted.
There is just one golden easy pace at long steady runs and that pace is individual up
to the runners shape.My Kenyans often runs 6-6:15 mile pace at easy runs that are the main session for the day.Many runners do a lot of "garbage " miles of no use.
Great post! Thank you for this.
Lol, my Kenyans lol lol, magic pace lol lol lol.
Wonderfully magical wizard
MatthewXCountry wrote:
Sham 69 wrote:
The best guy on our team (15:30 5k) does not go slower than 6:30, usually low 6s. Reading this is fascinating.
If he can barely break 5min per mile for 3.1 miles, how is low 6s easy for him? He can talk in full sentences on a 8 mile run at 6min/mile? If you can't have a conversation while running at the pace for a full hour, it isn't easy pace. Sure you can call it easy, but it ain't. There are guys who do 6min pace on easy runs, but their 5ks are well under 14 min. No way 6 min pace is easy for a 15:30 guy.
I think some folks are workhorses, and more diesel than speed. I know that personally, I have zero leg speed. There was a time in college when I was training as a triathlete and was time limited (relative to the sport), as well as injury limited on the run. I was in 17:15-17:30 5K shape. My run training was basically 3-4 progression runs on the same 5 mile route, where every run started out at 7 flat pace, and progressing down to high 5s or low 6s on every run, averaging 6:20-6:30 pace overall. Once per week I would do an 8-10mi steady run. Really never more than 30mpw. These runs felt comfortably tough by the end, but repeatable. I just didn't have the leg speed to run any faster at my top end, but my aerobic strength was through the roof with 4x75-90min swims and 4x75-90min hard bikes in there too.
Definitely not saying it's the smart way to train, but it was simple, repeatable, and I ran fast (for me) frequently while staying healthy for the first time.
this is bait
rucker wrote:
MatthewXCountry wrote:
If he can barely break 5min per mile for 3.1 miles, how is low 6s easy for him? He can talk in full sentences on a 8 mile run at 6min/mile? If you can't have a conversation while running at the pace for a full hour, it isn't easy pace. Sure you can call it easy, but it ain't. There are guys who do 6min pace on easy runs, but their 5ks are well under 14 min. No way 6 min pace is easy for a 15:30 guy.
I think some folks are workhorses, and more diesel than speed. I know that personally, I have zero leg speed. There was a time in college when I was training as a triathlete and was time limited (relative to the sport), as well as injury limited on the run. I was in 17:15-17:30 5K shape. My run training was basically 3-4 progression runs on the same 5 mile route, where every run started out at 7 flat pace, and progressing down to high 5s or low 6s on every run, averaging 6:20-6:30 pace overall. Once per week I would do an 8-10mi steady run. Really never more than 30mpw. These runs felt comfortably tough by the end, but repeatable. I just didn't have the leg speed to run any faster at my top end, but my aerobic strength was through the roof with 4x75-90min swims and 4x75-90min hard bikes in there too.
Definitely not saying it's the smart way to train, but it was simple, repeatable, and I ran fast (for me) frequently while staying healthy for the first time.
4x90min bike? You aerobic strength is poor....
12-16h at least for good starting point.
Canefis wrote:
rucker wrote:
I think some folks are workhorses, and more diesel than speed. I know that personally, I have zero leg speed. There was a time in college when I was training as a triathlete and was time limited (relative to the sport), as well as injury limited on the run. I was in 17:15-17:30 5K shape. My run training was basically 3-4 progression runs on the same 5 mile route, where every run started out at 7 flat pace, and progressing down to high 5s or low 6s on every run, averaging 6:20-6:30 pace overall. Once per week I would do an 8-10mi steady run. Really never more than 30mpw. These runs felt comfortably tough by the end, but repeatable. I just didn't have the leg speed to run any faster at my top end, but my aerobic strength was through the roof with 4x75-90min swims and 4x75-90min hard bikes in there too.
Definitely not saying it's the smart way to train, but it was simple, repeatable, and I ran fast (for me) frequently while staying healthy for the first time.
4x90min bike? You aerobic strength is poor....
12-16h at least for good starting point.
Your reading comprehension is poor...
Interesting. I plateaued in HS when I ran my easy runs as recovery. I ended up running most of my "easy" runs around 6:10 pace in college and that helped me a lot.
When some elites sometimes running 8 min mile pace it's their recovering pace without purpose to build endurance. Just the idea to rest up with running as activity. This I myself call junk mileage and it's absolutely no need for it.It has no proved training effect. Better to do less mileage but always quality mileage up to the runners individual level.
just lol wrote:
Easy days easy, hard day's hard.
So what you are saying and advising is I should run easy on my easy days and all out on my hard days. Interesting but I'm still not convinced.
Sham 69 wrote:
The best guy on our team (15:30 5k) does not go slower than 6:30, usually low 6s. Reading this is fascinating.
If the best guy on your team can only run 15:30, then you need to find a better team (unless you are in high school, in which case you don't know enough to have an opinion about anything yet).