How does Wejo run 7:00 miles all day, then run 28:06???

J, what do you run your shitty slow days at? Does she know more then you? Describe your training. Is your web site up to date? What would be that url again?

Jzs

why don't you go look up that thread that was called "post your last week of training?" his trainng's on there. about 150 miles last week...much of it very fast, though. of course, he is in the olympic trials in 4 weeks...what's your problem, douchebag?

"...what's your problem, douchebag?" lighten up

One of the greatest disparities between the name and the message in letsrun history.

I'm just shocked that a Letsrun poster finally figured out how to spell "douchebag" correctly.

Aahh, lighten up, you talking to me? My used the wrong word when I used "shitty", I really only wanted to know how fast Jason ran during his recovery runs/days, was not used as a put down. Also he had a web site that was up a while back wondered if there was anything new/updated.

If you read many of these threads I have stated I believe that Jason, Kevin Collins & maybe EddyH will be our 3 top 26.2 milers on the 7th of next month.

Oh thanks for the link, I did read his training for that week.

I am a 16:45 5k guy and I do my recovery runs at 9:30 pace(on grass). The miles are timed so I know the idea of them, is this too slow? I used to go 8:40 pace last fall but I've gotten used to go slower. I can remember a year ago I used to go like 8:15 pace. And even before that I used to go like 7:45 pace. All of these times I have been in roughly the same shape. I have a feeling that 8:45 pace is best, what is your thoughts?

Jsz, you don't know jack. Look at your predictions. I think the term "douchebag" was right on.

how much running are you doing? the idea of going so slow, i think, is to enable oneself to train much longer...thereby gaining all the cellular, capillary(etc.) benefits. when i began to train this way in 2003, i ran a hell of a lot of miles at 9-9:30 pace. now my painfully slow daYs are more like 8:30 pace. meanwhile i have lopped huge chunks off my marathon and h.m. prs and expect more of the same this year.

the effort is the thing. if trotting along at 9:30/mile represents about 60% or so of your max h.r., than you have found a fine pace for recovery running. however, if you are going to run that slow, you need to run a lot if you are using it to get better. again, it has worked really well for me, and i am supposed to be too old to get better.

I am coming off an injury, but I used to train most of my easy miles at 7:30/mile pace. My 5K pr is 17:25, and 10K pr is 36:30. Nothing too fast. I have tried to take up some heart rate training recently since recovering from my achilles tendonitis. I'm either way out of shape or have a fast heart rate, cause I run 8:30/mile pace and my heart beat avg's 170 bpm. Would any knowledgeable runner know if I should increase/decrease the speed?? I sometimes feel that running slower than 8:30 is pointless, it feels so slow. I should let you know, my max heart rate is 212. I am also way out of shape.

Anyone who gives a serious reply, thanks for you time.

Most runners are running to fast on there easy days.They should be either running more or making there workouts better not harder but better.Instead of a 20min. tempo make it two.instead of 45 min. run make it two 45.min runs.Find what works for you.By running too hard on your easy days your training will be less effective.

Isn't Flagstaff at 7,000ft up? Wouldn't a 7:00 pace be alot faster at sea level? Just curious.

it is slow, but you are also really in bad shape. look, if you read this thread you already know what to do. it worked for me, and it will work for you if you just swallow your pride for a few months and look at the big picture.

Yes, running 7:00 pace up here in Flagstaff feels a bit faster than at sea level. However, you feel the difference more at tempo or threshold pace. At 7:00 pace, you are still relaxed and not struggling for air, but I wouldn't quite call it recovery pace (even for Weldon). The altitude seems to affect the runners here a bit differently as well (how long they have been training here, etc.).

Weldon doesnt run 7 min pace. Most days he's running much slower, at least for the first half or so of the run.

The japanese run slow

In_Ithaca wrote:

Weldon doesnt run 7 min pace. Most days he's running much slower, at least for the first half or so of the run.

i agree. I think it's slower than 7 minute pace most days at least at the start. But on the days I run with the other guys here sometimes I think they're going fast at the beginning but by the end I feel good and in reality we're running much faster then.

But I see a lot of people who moderately fast every day but who never seem to really work out hard.

And 7 minute or 8 minute miles are better than no miles which is where I've mostly been at the last few days.

If I am in 16:45 5k shape should I run 9:30 pace of 8:45 pace on my easy 7 mile days?

Do you think the elevation is a factor of your pace?

My times aren't as fast as Wejo's, but I'm within throwing distance. All I'll say is a definately run faster than 16:30. I too run my easy runs at a slow pace 7 min/mile or slower. I too focus on mileage and workouts as opposed to running a quicker pace on long runs. Every once in a while, however, I like to run 10 miles at a 6 minute pace or faster, but I'll only do a run like that once or twice a month and a run like that will be in place of a interval workout or race. I improved a lot since I've been in college. During the season I do almost all of my runs with my team. We run the whole team as a group, meaning we run at a pace so the slowest guy on our team can keep up. We're only as fast as our slowest man. The difference between me and perhaps the slower guys on the team is my 7 years of running, genetics, work ethic, work on work out days, and pre-season base mileage and weight lifting. I also work on my diet. I try to eat a lot whole grains, fruit and vegatables, and NOT eat most of the crap MOST people eat in general.