08022021 wrote:
18 minute 5ker. Typically run at 7:20-8:00 pace. After everything I read on here I started running slower, like 8:20-9:00 pace. The result was I struggled to do my tempo runs and was actually dry heaving at the end of one (and it was only a 20 minute tempo). For the past few weeks I have gone back to my old ways and feel good again. At the weekend I did 45 minutes @ 6:45 and felt like I could go longer.
What is the deal with easy running? Should I try doing only one easy run per week?
Btw my heart rate is always high. Even at 9 pace it will be around 148 bpm. The weekend tempo was 161 bpm.
29 y.o, 5'11, 154lbs.
Thanks
Easy runs have two objectives 1. to recover from harder efforts and 2. to build aerobic capacity. At 35 mpw, you really don't get enough duration or intensity from a super slow run.
If you speed them up, you'll get more aerobic development during for the time, but its possible that you won't fully recover before your next session. Your volume is not that high though, so I doubt recovery is a problem.
Easy runs are tricky to get right at your volume. You are juggling putting in enough effort to gain aerobically, without cheating your recovery. When you run something like 75 mpw, you get the aerobic development from the volume, so you can concentrate on running slow enough to recover. Easy running does work, but the thing is, you have to run a lot of easy miles, which isn't always possible given other obligations.
We are basically identical runners, (pace/height/weight). I never like doing super easy runs either, they're not all that beneficial and up the risk of injury for me. For me, swimming and biking are much better choices for easy days. I find I can double the time spent working at the easy effort with no risk of injury.