I find it very difficult to run slow

why is this hard wrote:

My natural "feels easy" gear is around 7:15-7:30,

You have no problem running slow.

sounds like you're anemic

thats what she said wrote:

why is this hard wrote:

My natural "feels easy" gear is around 7:15-7:30,

You have no problem running slow.

Zing! But really, for my specs I should be running slow runs slower.

7:15 is not slow for a 1:25 half runner.

I used to have a similar problem, did most of my long runs at close to marathon pace. Mine was for 2 reasons. First I wasn’t running enough mileage to be tired on my easy days. Second, it was a mental issue that I wanted to get the run over with and running 8-8:30 seemed like a punishment.

Not sure if either of those fit your issue.

Rainy Day wrote:

7:15 is not slow for a 1:25 half runner.

I used to have a similar problem, did most of my long runs at close to marathon pace. Mine was for 2 reasons. First I wasn’t running enough mileage to be tired on my easy days. Second, it was a mental issue that I wanted to get the run over with and running 8-8:30 seemed like a punishment.

Not sure if either of those fit your issue.

Maybe? I do 40-50 a week, and running that slow is boring. And I’m usually trying to squeeze the run in between work/parenting/general adult life responsibilities, so you could be right.

I have to say, working from home during COVID has done wonders for my running. I get back my 40 min one way commute X 2.

You really just have to force yourself to slow down, it will make you better on your hard days. You get used to it and even look forward to it, if your not rushed.

I have the same problem. I much prefer running at a moderate or fast pace and can never resist. Running with others can helpp but i hate doing that too lol

Keep your heart rate under 150 and don't look at pace on easy runs, problem solved.

Run when the dewpoint is 75 and report back

Different things work for different people, but for many I think it's a mistake to run artifically slow. The mechanics at that pace are substantially different from what you'd be using even in a longer race. And for me at least it always felt terrible, very awkward and uncomfortable.

Two suggestions for your easy days:

1) Do some kind of alternate aerobic exercise. If you run really slow, that 8:30-9:00 pace is not really going to have much carryover to your "normal" running anyway--so you really don't need to worry about the nonspecificity of other aerobic work: elliptical, swimming, water running, bike, row, whatever.

AND/OR

2) Go at your natural "feels easy" gear, but insert walking breaks. Yeah, yeah, I know: "Gallowalking! The horror!" If you feel guilty while walking a minute or two after 5-10 minutes of running (on what's supposed to be an easy/recovery day, remember), you can add in some kind of calisthenics during the breaks.

-------------------------------------------------------------------------------------------------------------------

Personal note re the second option: Day after my first marathon I went out for an easy run--and found I *could not* run slower than marathon pace. But I wanted an easy day--just some recovery! I didn't fight the pace; instead I walked a bit after every mile or so. Worked out great, and gave me just the recovery I'd been after.

Rainy Day wrote:

7:15 is not slow for a 1:25 half runner.

I used to have a similar problem, did most of my long runs at close to marathon pace. Mine was for 2 reasons. First I wasn’t running enough mileage to be tired on my easy days. Second, it was a mental issue that I wanted to get the run over with and running 8-8:30 seemed like a punishment.

Not sure if either of those fit your issue.

Daniels has easy pace for an 18 min 5k guy at 7:30-8:15. Seems about right. Op might be a little fast but not by much. There is no real need to be running 8:30+ pace unless he wants to do a crap load of miles. At 40-50mpw, there is no need to do easy runs that slow. If he decides tomorrow that he wants to be doing 80+, he will find his easy run pace naturally slowing down.

Wait till your 70 years old like me. You won’t have any trouble running slow.

Running that slow is hard when you've never run that slow

If you do it for a few weeks it becomes easier

ultrawalker wrote:

Keep your heart rate under 150 and don't look at pace on easy runs, problem solved.

This is what helped me. Other than a lap split at every mile I only rely on my heart rate for easy runs.

I have ran into the same problem over the last couple years.

I’ve found the best way to keep my pace slow but efficient is by trying to keep my HR between 135-145 the whole time.

I also allow myself to “spin out” the last mile or two where I’ll go from about 7:30-7:40 average pace to about 6:10-6:20 for the last couple miles. For reference my 3 mile tempo pace is about 5:40-5:50 rn so 6:10 feels fast but I’m by no means killing myself.

Another thing I’ve found beneficial on easy days is to not push the pace when I feel good but to push the mileage instead. If I feel unsatisfied with 6 miles at 7:30 pace I’ll bump it up to 8 or 9 miles rather than run it at a faster pace

If it feels easy then it's fine. My guess is you are not doing much if any hard quality workouts, which are necessary if you want to improve your 5k and HM times.

I’m basically in the exact same boat with similar PRs. Easy for me is like 8 min pace yet according to my HR I’m at like 95% maximum at 8 min pace.

electron1661 wrote:

I’m basically in the exact same boat with similar PRs. Easy for me is like 8 min pace yet according to my HR I’m at like 95% maximum at 8 min pace.

Umm. I think your HR monitor is broken. No way you're at 95% of max HR at 8 min pace.

why is this hard wrote:

electron1661 wrote:

I’m basically in the exact same boat with similar PRs. Easy for me is like 8 min pace yet according to my HR I’m at like 95% maximum at 8 min pace.

Umm. I think your HR monitor is broken. No way you're at 95% of max HR at 8 min pace.

Do most of my runs between 7-8:30 pace. 34 yrs old. New Apple Watch. My 5k recently was 193-203 HR. Got up to 190 today by running a quarter mile in 1:45. You think the Apple Watch is wrong?