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

the ultimate driver wrote:

No you didn’t - you’re lying and were accidentally caught. Go sit and spin.

I have literally said I ran laps around my neighborhood in the past.

Portland Hobby Jogger wrote:

It makes me start to question Malmo's claim that you are a real 18 year old in the San Diego area. Perhaps he is in on the joke and loves the clicks that it generates?

?????? WTF

⁷

Grassrunner wrote:

Get on a 400 meter track, run a timed 4 laps plus 9.3 meters with video proof and get back to us.

I said I ran 800 meters in around 3 minutes flat before. A mile time of 6:51 is consistent with that 800 meter time.

david45 wrote:

Grassrunner wrote:

Get on a 400 meter track, run a timed 4 laps plus 9.3 meters with video proof and get back to us.

I said I ran 800 meters in around 3 minutes flat before. A mile time of 6:51 is consistent with that 800 meter time.

Go grab your parents phone and take a snapshot of the workout app. Upload the image. Show us proof. No one believes you. If you just take a snapshot, it will help your case. How does anyone, including you, know what your mile time is if you don’t have the gps data saved?

Disko Eric wrote:

david45 wrote:

I said I ran 800 meters in around 3 minutes flat before. A mile time of 6:51 is consistent with that 800 meter time.

Go grab your parents phone and take a snapshot of the workout app. Upload the image. Show us proof. No one believes you. If you just take a snapshot, it will help your case. How does anyone, including you, know what your mile time is if you don’t have the gps data saved?

Well, my parents won't let me use their phone now. Why do you refuse to believe me? Before, everyone thought I was exaggerating my slowness. Now, everyone thinks I am exaggerating my speed.

Long Time Lurker wrote:

david45 wrote:

So sleeping between 12 AM and 8 AM is different from sleeping between 10 PM and 6 AM?

https://www.doctoroz.com/blog/kulreet-chaudhary-md/sleep-and-longevity

And feel free to address the other points I just called you out on re coaching, nutrition, and fit.

I am willing to bet most D1 runners don't go to bed by 10 PM given how much work they have.

I wish that was true, but it isn't

david45 wrote:

And all everyone tells me is to just enjoy running and not stress about times.

You have such selective comprehension. People have told you interval sessions, speed play sessions, long run sessions etc. The reality is you know nothing about training so you don't know what to do and the reality is you're starting from such a low level (as we all did) that basically any stimulus will work for you.

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.

Question:

How fast is easy pace supposed to be?

Answer:

Easy is an effort, not a pace.

Your easy runs are comparatively slow because you have limited experience. This is normal for every beginner. Easy effort runs will get faster naturally, over the course of years. Or not. It doesn't matter as no one races at easy "pace".

You should stop measuring your pace on easy runs, because pace doesn't matter.

If you are building endurance, time spent running matters, but not pace or distance.

Pace only matters for intense workouts and time trials.

Intense workouts are more effective with a good foundation of endurance.

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.

11:23/mile – hmm that actually almost touches my spectrum of fast walking pace. Are you overweight?

The pace on and in itself is not a problem as long as the effort truly is easy.

The main question is – is it really easy if you are up into 150+ bpm? You'd need to have a max heart rate above 200 to really have easy pace around 155.

When I just started running my easy pace was somewhere along yours but the heart rate at that pace was 130 with maximum just above 200.

I would suggest you to do 2 months of cardio with running every 3rd day 90-120 minutes at extremely slow pace. That should bring down your hr at easy pace significantly

David, running is actually quite simple, the hard part is not deciding all the details of the training. The hard part is to actually put in all the work it takes to get better, the dedication it takes to do something you want to achieve just for the sake of it.

If you want to get better at running you must love running and willing to put in a lot of time running, sometimes getting hurt, recovering, continuing etc.

It's possible you will never break 3 for a marathon, it's possible you'll never break 6 for the mile. Do you still want to run? Do you want to see how much better you can get knowing the above may be true?

If so, you just need to do a very basic training for a whole YEAR, this is what you do the first 6 months:

- Run every other day for 4miles at an easy pace, you should not finish wiped or gasping for air, you should feel good

- Every other week one of runs can be a little faster than easy pace for 1-2 mile after the warmup, it should feel fast but not super hard, you should finish like you could have done more.

- Every weeks add a mile to one run if still feeling good

- Around 20-25 miles a week start to 4 times a week: 4, 6, 4, 8. Stay here for 2-3 whole months. Continue doing one run faster every two weeks: initially 1-2 miles, add a mile every other week, finished tired but like you could have done more

-Sleep well, eat well, do not do anything different, do not argue, do not complain, do not look for shortcuts. Report back in 6 months