Why is my easy pace so slow relative to my mile race pace?

Long Time Lurker wrote:

david45 wrote:

Because I am traumatized for missing out something that is considered the best part of high school, which is sports

and that’s how we know you need a psychologist. That should not be traumatizing. Anyways you waited until your senior year to try so the onus is on you and only you. You had all of middle school and high school to try something and you didn’t.

And I wish I could turn back time and not make the same mistake. If I just had started running in middle school, I could have gone to college for half of the cost.

david45 wrote:

I just did an easy run today outside instead of in my yard. I ran for 50 minutes at a pace of 11:23 minutes per mile with a heart beat of 154 BPM. Why is my easy run so slow relative to my actual mile race pace? I ran the mile in 6:51 minutes in the last time trial.

The ratio of those paces is 1.66. That's in the ballpark That would be like a 4:12 miler running 7:00 pace. Wejo was running 7:30 pace for easy runs as a 28:06 10,000 runner. Taoufik Makhloufi's easy pace is 8 to 10 minutes per mile as an Olympic 1500 champio.

wejo wrote:

In college I swore I ran everything under 6:30 or better, I ran 30:19 for 10k.

Now I say I run 7 minute pace but in reality it's probably slower and much much slower in the morning (ask my roommate who is a 16:30 5ker) (maybe 7:30, who knows, I run for time not distance) , I run 28:06.

From this thread:

https://www.letsrun.com/forum/flat_read.php?thread=152890

david45 wrote:

congrats i guess wrote:

Why this obsession over mile times?

To prove your high school coach wrong?

Yes. I still feel salty and bitter about not making my high school's XC team.

A. Your race distance is short, so your easy pace will be a lot slower than your race pace.

B. You are out of shape, so there is no slow pace that you can run easily.

C. Both

what's your max HR David? Maybe your easy running is too easy..?

I went out running with a slow girl once at about 11min pace. I felt like it was actually easier to speed-walk at that pace than to run. 11min miles will do nothing for your running form, and therefore won't help you achieve a sub-6 mile. If you find running faster continuously too uncomfortable then I suggest running at <8:30 pace with walk breaks in order to develop your running muscles better.

david45 wrote:

If I run at my projected easy pace based on my time trial time, my heart rate would be in the tempo pace area.

Projected easy pace according to who?

Shouldn't you're easy pace be 9 something or maybe even 10 minutes?

You're a fast twitch demon and were born to sprint. Go to the track and run an all out 100 meters and then report back to us. You're a sprinter, that's the answer to the question in this thread.

Post a shot of your Apple Watch after a workout. Or link your account so we can see your stats. Truthfully we can’t help you unless we can look at some data.

covid45 wrote:

david45 wrote:

I just did an easy run today outside instead of in my yard. I ran for 50 minutes at a pace of 11:23 minutes per mile with a heart beat of 154 BPM. Why is my easy run so slow relative to my actual mile race pace? I ran the mile in 6:51 minutes in the last time trial.

The ratio of those paces is 1.66. That's in the ballpark That would be like a 4:12 miler running 7:00 pace. Wejo was running 7:30 pace for easy runs as a 28:06 10,000 runner. Taoufik Makhloufi's easy pace is 8 to 10 minutes per mile as an Olympic 1500 champio.

This is pretty close.

According to David Martin, a 1600m race is about 111% of VO2. Martin also suggests easy runs from 70-75% of VO2. That means, an easy run of 70% VO2 is 1.59 times your mile pace. You can check out my training paces at ezvo2training.com. If you have an Android device, you can download the app. My app puts you with an easy pace of 10:14-10:58.

Lastly, I would not consider 50 minutes to be an easy run for your current race performance. An easy run for you should be around 30 minutes. You should be able to run the 10:14-10:58 pace more comfortably for 30 minutes then 50 minutes.

david45 wrote:

Long Time Lurker wrote:

and that’s how we know you need a psychologist. That should not be traumatizing. Anyways you waited until your senior year to try so the onus is on you and only you. You had all of middle school and high school to try something and you didn’t.

And I wish I could turn back time and not make the same mistake. If I just had started running in middle school, I could have gone to college for half of the cost.

If it’s actually this hard for you now, there is no way you could have been scholarship worthy even if you started in middle school. Don’t beat yourself up over a fantasy you could have never achieved with your talent level.

KT1 wrote:

david45 wrote:

And I wish I could turn back time and not make the same mistake. If I just had started running in middle school, I could have gone to college for half of the cost.

If it’s actually this hard for you now, there is no way you could have been scholarship worthy even if you started in middle school. Don’t beat yourself up over a fantasy you could have never achieved with your talent level.

That is sad. I will never get to get a scholarship because of my genes

david45 wrote:

KT1 wrote:

If it’s actually this hard for you now, there is no way you could have been scholarship worthy even if you started in middle school. Don’t beat yourself up over a fantasy you could have never achieved with your talent level.

That is sad. I will never get to get a scholarship because of my genes

Can you please just shut up. just shut up.

30 minutes runs are too short.

david45 wrote:

That is sad. I will never get to get a scholarship because of my genes

You will never get a scholarship because 99.9+% of distance runners don't get athletic scholarships and even the laziest of the distance runners that do have run at least 100 times as much as you've run.

What kind of delusional world do you live in where you think running 20 miles per week max for less than a year somehow entitles your to a cross country scholarship at a power 5 D1 school?

Lots of things aren't fair in life. This is absolutely fair.

help me help you wrote:

Post a shot of your Apple Watch after a workout. Or link your account so we can see your stats. Truthfully we can’t help you unless we can look at some data.

I don't want to reveal personal data.

It seems that it is about 10:00 AM PDT and david45 has just woken up to start his full time job spamming LRC. At about 13 hours per day, 7 days a week, this type of commitment would make most people doing real work a CEO in no time.

If you’re running 6:51 in the all out mile then that’s probably what I’d expect you to run on easy days