I heard in another post that Wejo runs the majority of his milage at about 7 min pace.... is this true? Wejo can you comment? Other than tempo's and workouts, do you ever go faster?
Personally I am a guy who has never broken 33:00 but I run all of my miles, sub 6:30.
Is there something you know that we don't????
How many miles/wk do you run?
Stress,Stress,Stress,Recovery,Recovery,Recovery,Progression,Progression,Progression,
for a 33min 10k guy, sub 6:30 pace isn't recovery pace, I'm a 30min 10k runner and 7min pace is 70-75% of MHR=Recovery Zone or easy endurance,I just run 3-5 runs(of 12)that slow but it helps a lot to prevent overtraining and fatigue and compensates the hard sessions=progression.
confused wrote:
I heard in another post that Wejo runs the majority of his milage at about 7 min pace.... is this true? Wejo can you comment? Other than tempo's and workouts, do you ever go faster?
Personally I am a guy who has never broken 33:00 but I run all of my miles, sub 6:30.
Is there something you know that we don't????
In college I swore I ran everything under 6:30 or better, I ran 30:19 for 10k.
Now I say I run 7 minute pace but in reality it's probably slower and much much slower in the morning (ask my roommate who is a 16:30 5ker) (maybe 7:30, who knows, I run for time not distance) , I run 28:06.
But I probably run twice as much as most of you. The key to running fast is relaxation, I definitely learn that with my easy runs. And if I feel good, I might run quicker on some runs or at the end of runs (but it will be the same effort) but I never worry about the pace of my easy runs and don't like running with most people in Flagstaff cause they'll try and run too fast.
The pace of your easy runs isn't going to make you a better runner. Focus first on your workouts and doing more mileage. More mileage at an easy pace won't lead to as much injury I believe.
Sounds like Wejo is a subscriber to the Japanese Training System....
Just like Good Ol' Crazy Fkn Jason!!!
I think a better question is how many times have you been injured using the run-slower-on-easy-days method as opposed to the faster alternative?
Good to know im doing the right thing. Granted im no 28 min 10k'er, but my coach tells me to do my non workout days at about 7:00 to 8:00 pace. I say i usually run them at 7:30 pace. I just guess on distance most of the time according to pace, because i run for time not distance (like wejo). Its really helped, with mid 50mpw and 2 workouts a week (more like a workout every 4 days) i have came from a 5:20 1600m PR to 4:41 1600m PR. I just started this "higher milage" stuff so thats why i was only doing mid 50mpw. Im gonna try to get up to mid 70's this summer.
If you read Bill Rodgers first book (not the masters thing) he says that the majority of his mileage in 73,74, 75 - when he became world class, indeed the best in the world- was done at about 7 minute pace. In an article Kenny Moore wrote for SI, he claimed that Rodgers was always happy to slow down to the pace that the slowest person in the group could maintain. Moore also wrote in that magazine in a profile of Lasse Viren that Viren usually ran 6:30-7:00/mile. Keep in mind that for these guys this is slightly more than 40% slower than marathon pace. For a three hour marathoner this corresponds to running at about 9:45/ mile. How many three hour marathoners do you know who train so slowly, though? I myself improved greatly (2:50 to 2:27) by slowing my training from 6:40 pace to 9:00 or so. I don't have solid evidence, but I feel that the decline in American Long Distance running has paralleled the decline in the amount of slow (recovery at proper pace) that people here do.
Wejo is right. The typical american system of hammering the easy days and racing your interval sessions just doesn't work.
I gotta agree with WeJo on this one. Easy runs are meant to be easy. My easy runs are probably at about 7minute pace too. Although I go by feel and it's probably faster sometimes and slower others. I think it really works, as I'm down to 4:01 for the mile now.
Wejo - First of all congrats on a great effort. I like your easy approach with high mileage. How often do you do real quality stuff and could you give us an example of what some of it consists of?
How many watts does it take to run 7:00 pace vs 4:00 pace.
By way of support for the slow running for recovery theorists, I've been told that John Treacy (brother of Providence Coach Ray) used to every day run AM 7mls @7.00 pace, PM 10mls @7.00 pace, then rip his workouts. Seeing as in the late 70s JT was World XC Champ and a good track guy too, slow running clearly worked for him too. I think he won a Olympic marathon medal in LA too.
Similarly, back in 99 I ran a few times with Hendrik Ramala, the sub-60 half marathon guy and 27min 10k man. Hendrik was another for properly jogging his recovery runs, at slower than 7.00 pace. Indeed, he used to tell us we were stupid if we tried to run any faster than 7.00pace.
Yet plenty of fast guys do the opposite and rip along at 5.45 pace on all steady miles. Damn hard to know which is right.
Looks like we have a Magness siting
Yeah my easy runs are 5 miles in 35 min. Look at Krum, he does 30-40 min easy runs and I doubt he goes over 6 miles
I recall reading back around the '84 Olympics that Treacy was doing 26 mile long runs at 8:00 pace along the Charles River in Boston. SLOW, but six weeks later...a silver medal.
Does anybody have a physiological explaination for this? What are the benefits of running long and slow vs running long and fast?
The real messias of slow running is Dieter Baumann, 90% of his runs are @ 7-8min/m, and 20min @ 5:30p is a tempo(!!!) run for him(3:33,7:30,12:54,27:21).
Compensation is the key-word, as long as our body is under stress, we will not progress.Running @ 5:30pace doesn't produce a lot of stress(for an elite runner) but it doesn't help our body to recover from the old one.
Running all of my runs @ 7min pace would be too boring for me but as long as i don't feel totally rested, i keep my easy runs very slow.
Go to yahoo, search for Pete Phitzinger (Spelling im not sure someone on here will know). He explains it really well. Running long and slow will increase number and efficency of your capillaries, make bigger mitochondria, utilize fats better, among other things. Running your milage faster WONT give you faster results of these things, but it sure will make you tired and hamper your recovery.
yeah whatever steve, we all saw that race on tv, you don't have to rub it in our faces.
(jk)
Plenty of people run fast roads and produce outstanding marks. The idea that the key to fast running as a distance is to run slowly is misleading. Lots of people run slow all the time - they can't run fast when race time comes around.