positive k wrote:
Strong disagree with ilonggo. Strong agree with xcskier.
To OP, “junk miles” are one of the most misunderstood concepts in running. Junk miles are exactly the moderate intensity efforts that xcskier describes: too slow to have benefit, but too fast to recover properly, making the athlete feel flat all the time, and underperform in races.
Junk miles are NOT easy miles. Accumulate as many easy miles as possible up to your injury limits.
There is nothing beneficial happening at 6:00 per mile that is not happening at 7:50 per mile.
The slower pace is providing all the metabolic adaptations with lower risk.
Check out the Strava training of Jo Fukuda. Runs a ton of 9:00 or 8:00 miles in doubles, a few hard workouts, and 2:10 marathon.
This...
I've had to slow down my EZ runs to 9-9:30 at the start of the year, around February, but as I become fitter, with the same effort, they have improved down to 8:50-ish. But unlike 2019, I'm not hammering everything at 8:15-8:20 in the gray moderate zone and feeling dead all the time, plus I'm able to run 55-60 mpw now easily vs. struggling at 35-40, and my LRs and tempos aren't killing me the day after with regards to recovery.
EZ days EZ is a golden rule of running!