Wejo: How did you run 7:30 pace for training?

Run 140 miles a week and it will probably sort itself out.

And some of it at higher altitudes and after perhaps some harder effort the day before.

Short stride quick cadence, I assume you're not running over 100 miles a week so your easy pace can be low 7 min instead of 7:30

Lol I love when runners say this. "I can't run slower! It's soooooo hard to just slow down because I'm just so fast!"

Why would mileage make a difference? Slow is slow at any mileage.

He didn't. He ran 7:00 pace.

It's just chrome, smoke, and Barbie dolls!

Have you tried mountain trail running? If you can easily keep a 7:30 pace on any surface/incline, I'd suggest signing up for speed goat 50k or pikes peak marathon and show us.

I've run a low 15 (15:1x) 5k and have routinely ran ~7:50 pace on recovery days. My form doesn't change too much, only my stride length shortens

Is this supposed to be ironic? Yes, running more miles means you’ll naturally be a little slower on easy days with the same effort. If the load you put yourself through didn’t affect your next run, you could just run all your runs at race pace.

also, I ran the first 2-ish miles at 8:10-8:20 pace before bringing the pace down to the 7:40s. you don't gain anything aerobic on these days, so I'm fine with taking them slowly and truly recovering

If you don't gain anything aerobic, then why do the run?

just shuffle along brah

You don't know what ironic means nor do you know running. You do know red herrings fluently.

Easy running is not any different regardless of you level of mileage, that is, unless you are novice runner. For a trained runner easy running is the same at 80, 100 or 140 mpw.

I think he meant you don't gain any more benefit from doing easy runs faster.

Ironic: incongruity between the actual result of a sequence of events and the normal or expected result

From your hypothesis then the same runner will feel equally refreshed and energetic on an easy run following a 80 mile week as after a 140 mile week. I’d love to see the evidence for that.

I’ve run 14:5x and proportionately a lot faster 400m-mile and my mechanics don’t get bad until I’m going slower than 8:30 pace.

Other than capillary growth, I think the main benefit of long slow distance is that it irons out your form to be more efficient. Couple it with short speed work, and paces that felt uncomfortable to you previously will feel a lot smoother after a good base period. It’s weird how it works but it does. For about 4.5 months I did nothing but 8-13 mile runs at 6:30-8:00 pace and soccer field sprints at sub 4:00 pace and PRd 800m-5k.

What I’m saying is that the pace feels uncomfortable likely because you haven’t developed efficient running mechanics yet.

You still don't know what irony is, Alanis. But ill play anyway.There is no "incongruity" here. The expected result is exactly what I said it would be. There is nothing ironic about that.

Another red herring. Bravo.

The pace of the easy runs are the same regardless of the overall training load.That pace has nothing to do with the accumulated fatigue of the two different training loads. The pace of those easy days are the same.. "Easy" is easy. Its not difficult to understand.

The evidence is in my decades of experience and in my training logs and the logs of my peers. I'll provide specifics of you insist.

Get some rest. You have an easy day tomorrow.