Nothing... And I Mean NOTHING...Tops Easy Running!

My science credentials are that I’ve been around enough high level coaches that I know how to develop and train an athlete. You don’t need a PhD to know this stuff, as you should be well aware.
The information you give is, at face value, correct. Your mistake comes in thinking that you just read this stuff in a book and know what you’re talking about. Anyone can look up on google how lactic acid dissociates or how the electron transport chain works. Knowing science does not help you whatsoever if you cannot apply it to the world and your training.

I want to address three major flaws in your argument.
1. Easy running is “by far the most important aspect in all distance running”
For a beginner like you this may be the case. Years of training under your belt says otherwise though and sessions become much more valuable and important.
2. “You can never run too slow”
Once again for a beginner like you, sure. But “never” is a very broad term that doesn’t apply. If you run for 8-10 years at a competitive level you gain almost nothing from slow running. In fact it’s better to take days off at this point so that you don’t risk injury due to running with poor form at such a slow pace. This is why professional athletes have fast easy days.
3. You should run 200-600m reps every week.
You’re completely doubling back on your argument here. Doing these kind of reps at an effort that would “make your legs fall off” every week will lead to injury and burnout. Your concept of how the anaerobic and aerobic systems are interconnected at this point is nonexistent.

See the schedule I posted on a previous thread that a colleague gave me. How does that look?

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fastboy77 wrote:
Mon: 400 repeats w/ 90 sec rest
(# varies, at least 6)

Tue: 45 min easy

Wed: 45 min easy

Thur: 45 min easy

Fri: 800 repeats w/ 90 sec rest

Sat: 60 min easy

Sun: -- DAY OFF --

This is a schedule a local running legend gave me. Like I'm talking about someone who has local races in his name. Someone that has talked to running legends like Eamon Coghlan in person. Someone that has ran with Kenyans in races and talked to them. Someone that's a sports medicine doctor and has gold medalist runners talk to him frequently. Someone that has ran longer than most people on here were alive. I could give you his phone number if you do not believe me and you could talk to him for yourself.

I think he would know more than like 99.999999% of people on Let's Run... given that he has been around elite runners for the majority of his life.

So if I want to get good, id follow this schedule. I just might starting tomorrow because I'm motivated now.

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I think you should a general running science/training book to understand the foundations of modern training, so: Daniels or Magness

No I didn’t because I don’t have the time to look through all your threads. If it’s anything like the one you posted here. Rethink it.

I don't think you're very good.

Well Nordic track is right.
Your arrogance blinds you.

You cannot do the same thing week in week out and expect to improve to the highest level. Read a couple books and really, truly, think about what are in them.

Fair enough. I will.

- Ends Thread -

Barf

Recommend some books.

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fastboy77 wrote:
Easy Running is by far the most important aspect in all of distance running, from the 500m up to the marathon. Nothing is even close to being more important; not tempo runs/steady state runs, not progression runs, not hills, not fartleks, not intervals, NOTHING.

Easy Running is the foundation of distance running. It is a known fact that easy running helps bud new capillaries. It is a known fact that easy running increases the stroke volume of your heart. It is a known fact that easy running helps build aerobic enzymes involved in the citric acid cycle (also known as the Krebs Cycle). This makes aerobic metabolism more efficient and delays the need for anaerobic metabolism, and thus running hurts less and you can run faster. So in other words, easy running increases your endurance. This is HUGE in distance running, people. Furthermore, easy running increases the number of mitochondria which means your body can produce more adenosine triphosphate (ATP).

Folks, anyone who says easy running is not important is WRONG. Folks, anyone who says that you're running too slow is WRONG. In fact, you can NEVER run too slow. Run 10 minute miles if you feel like it, and you'll reap all of the amazing benefits I mentioned above and you will become so much better of a runner.

I'm going to tell you guys a little story. Going into my first year of cross country (sometimes abbreviated as XC), I did NO workouts in the summer. All I did was easy running. I ran 8-10 miles a day VERY easy. As in very easy, I am talking about 9-10 minute miles. At an early season practice, our coach had us doing 3 x 1 mile with a rest in between (not sure what). My first mile was 5:27!!!!!!!! That might not seem significant, but this was my FIRST year of cross country. And furthermore, nobody on the team was even close to me. It was me against myself. Me pushing myself.

This goes to show how important easy running is. Off of ONLY easy running, I was able to run a very fast mile repeat in my FIRST year of cross country.

Now, imagine had i incorporated some speed work in. Imagine I had done amazing speed workouts like, but not limited to: 3 x 200m, 2 x 300m, 400m, 2 x 300m, 3 x 200m on 90 sec rest, 600m-500m-400m-300m-200m then back up on 2 min rest, straight 200m reps like Paarlauf style, 300m reps, 400m reps.

Folks, had I done this, we may have been looking at a 4:40 mile IN practice IN the beginning of the season. That's scary guys.

Now, I very much appreciate the ones who have read to this point. I mean that very sincerely. Now, let's get to the main point finally. What I am trying to say is that EASY RUNNING is by far the most important aspect of distance running because of its AEROBIC benefits. Forget tempo runs, progression runs, fartleks, and hills. None of them pose the same AEROBIC benefits as easy running.

Aside from the majority of your training being easy running, you need 200-600m reps like I discussed above to buildup some lactic acid. Actually, fun fact, it is really the accumulation of H+ ions that cause your legs to burn when you run. Lactate is the other ion but the hydrogen ions are what lower the pH in your muscles and causes the burning feeling. OUCH right? So anyways, yes. You need to run 200-600m reps to become comfortable (oxymoron, eh? LOL) running in an anaerobic state or with acid buildup. Run until your legs FALL OFF. Don't worry about pace, just like you don't on easy days.

So yeah, go for an easy run. Go as slow as need be. Don't let anyone tell you otherwise. The benefits go on and on, even beyond the ones I mentioned. Look at and come to admire the beautiful planet we live on as you're cruising along. I promise you'll thank me. Oh, and don't forget to accompany that with short 200-600m reps TWICE a week.

Easy Running (AEROBIC) + 200m-600m reps (ANAEROBIC) = Success

I want ya'll to be successful so I thought I would pass this along. Peace out, and enjoy some PLAYOFF FOOTBALL!!!!!

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fastboy77 wrote:
I never said it didn't take place in the mitochondria. Please, tell me where in my post I stated such??
You can't.

In any event, all of that information comes from a whole year of cell biology, buddy. Not everybody gets their information off of Yahoo! Answers like you.

Also, you said nothing to dispute my claim so am I right and you are wrong.

Take care now.

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What a revelation! But kudos for doing your research.

I agree to a big extent, easy running can probably get you to 90% of your best mile time based on genetics alone. But for the last 10% you need to push yourself to the edge (unhealthly might I add but okay if you're young). Of course that last 10% is absolutely necessary if you are a top competitor. Totally meaningless for the rest of us though.

You are a slow, arrogant idiot.
Hate to break it to ya bud.

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fastboy77 wrote:
Easy Running is by far the most important aspect in all of distance running, from the 500m up to the marathon. Nothing is even close to being more important; not tempo runs/steady state runs, not progression runs, not hills, not fartleks, not intervals, NOTHING.

Easy Running is the foundation of distance running. It is a known fact that easy running helps bud new capillaries. It is a known fact that easy running increases the stroke volume of your heart. It is a known fact that easy running helps build aerobic enzymes involved in the citric acid cycle (also known as the Krebs Cycle). This makes aerobic metabolism more efficient and delays the need for anaerobic metabolism, and thus running hurts less and you can run faster. So in other words, easy running increases your endurance. This is HUGE in distance running, people. Furthermore, easy running increases the number of mitochondria which means your body can produce more adenosine triphosphate (ATP).

Folks, anyone who says easy running is not important is WRONG. Folks, anyone who says that you're running too slow is WRONG. In fact, you can NEVER run too slow. Run 10 minute miles if you feel like it, and you'll reap all of the amazing benefits I mentioned above and you will become so much better of a runner.

I'm going to tell you guys a little story. Going into my first year of cross country (sometimes abbreviated as XC), I did NO workouts in the summer. All I did was easy running. I ran 8-10 miles a day VERY easy. As in very easy, I am talking about 9-10 minute miles. At an early season practice, our coach had us doing 3 x 1 mile with a rest in between (not sure what). My first mile was 5:27!!!!!!!! That might not seem significant, but this was my FIRST year of cross country. And furthermore, nobody on the team was even close to me. It was me against myself. Me pushing myself.

This goes to show how important easy running is. Off of ONLY easy running, I was able to run a very fast mile repeat in my FIRST year of cross country.

Now, imagine had i incorporated some speed work in. Imagine I had done amazing speed workouts like, but not limited to: 3 x 200m, 2 x 300m, 400m, 2 x 300m, 3 x 200m on 90 sec rest, 600m-500m-400m-300m-200m then back up on 2 min rest, straight 200m reps like Paarlauf style, 300m reps, 400m reps.

Folks, had I done this, we may have been looking at a 4:40 mile IN practice IN the beginning of the season. That's scary guys.

Now, I very much appreciate the ones who have read to this point. I mean that very sincerely. Now, let's get to the main point finally. What I am trying to say is that EASY RUNNING is by far the most important aspect of distance running because of its AEROBIC benefits. Forget tempo runs, progression runs, fartleks, and hills. None of them pose the same AEROBIC benefits as easy running.

Aside from the majority of your training being easy running, you need 200-600m reps like I discussed above to buildup some lactic acid. Actually, fun fact, it is really the accumulation of H+ ions that cause your legs to burn when you run. Lactate is the other ion but the hydrogen ions are what lower the pH in your muscles and causes the burning feeling. OUCH right? So anyways, yes. You need to run 200-600m reps to become comfortable (oxymoron, eh? LOL) running in an anaerobic state or with acid buildup. Run until your legs FALL OFF. Don't worry about pace, just like you don't on easy days.

So yeah, go for an easy run. Go as slow as need be. Don't let anyone tell you otherwise. The benefits go on and on, even beyond the ones I mentioned. Look at and come to admire the beautiful planet we live on as you're cruising along. I promise you'll thank me. Oh, and don't forget to accompany that with short 200-600m reps TWICE a week.

Easy Running (AEROBIC) + 200m-600m reps (ANAEROBIC) = Success

I want ya'll to be successful so I thought I would pass this along. Peace out, and enjoy some PLAYOFF FOOTBALL!!!!!

---

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GW wrote:
My science credentials are that I’ve been around enough high level coaches that I know how to develop and train an athlete. You don’t need a PhD to know this stuff, as you should be well aware.
The information you give is, at face value, correct. Your mistake comes in thinking that you just read this stuff in a book and know what you’re talking about. Anyone can look up on google how lactic acid dissociates or how the electron transport chain works. Knowing science does not help you whatsoever if you cannot apply it to the world and your training.

I want to address three major flaws in your argument.
1. Easy running is “by far the most important aspect in all distance running”
For a beginner like you this may be the case. Years of training under your belt says otherwise though and sessions become much more valuable and important.
2. “You can never run too slow”
Once again for a beginner like you, sure. But “never” is a very broad term that doesn’t apply. If you run for 8-10 years at a competitive level you gain almost nothing from slow running. In fact it’s better to take days off at this point so that you don’t risk injury due to running with poor form at such a slow pace. This is why professional athletes have fast easy days.
3. You should run 200-600m reps every week.
You’re completely doubling back on your argument here. Doing these kind of reps at an effort that would “make your legs fall off” every week will lead to injury and burnout. Your concept of how the anaerobic and aerobic systems are interconnected at this point is nonexistent.

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fastboy77 wrote:
The citric acid cycle is a catabolic process that breaks down citrate into other chemicals. Along the way, when citrate is broken down, electrons are dislodged and used to reduce NAD+ to NADH and FADH to FADH2. What happens then is FADH2 and NADH take their high-energy electrons to the MITOCHONDRIA (see OP). These electrons, are dropped off at the electron transport chain (a chain of proteins) and it passes through it. This gives the proteins apart of the chain the energy needed to drive H+ across the plasma membrane against their concentration gradient. The important part is that the H+ ions that are driven out of the cell into the extracellular matrix go back down their concentration gradient by going through the protein ATP synthase. This kinetic energy is used to drive the conversion of ADP to ATP, the energy source, since it is an endergonic process.

So, what you were asking is what is the significance of the increase in aerobic enzymes attributed by easy running?

Well, first of all enzymes are biological proteins that break things down usually. So, in the citric acid cycle these "aerobic enzymes" work to break down citrate into smaller molecules, which allows for those electrons to be transferred and ultimately energy made.

So think about it. The less aerobic enzymes your body has, the lower the concentration of citrate that is going to be ABLE to broken down. The result is less ATP or energy. Meaning, your muscles can't contract as fast.

Now, if there is MORE aerobic enzymes, your body can break down a higher concentration of citrate and ultimately make more ATP or energy since the higher amount of citrate produced results in more electron carriers and in turn a larger proton motive force and in turn more kinetic energy to convert ADP to ATP. The end result of more aerobic enzymes is more ATP or ENERGY. Thus, more ATP means you have a larger energy reserve and the more energy you have stored you can "afford" to run faster if energy is money in this analogy.

The aerobic enzymes have very confusing names. Some include succinate dehydrogenase, isocitrate dehydrogenase, malate dehydrogenase, etc. There is many.

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fastboy77 wrote:
Nothing... And I Mean NOTHING...Tops Easy Running!

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