running for my mind

May 09, 2024

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Location:

slc,ut,

Member Since:

Jan 16, 2013

Gender:

Male

Goal Type:

Recover From Injury

Running Accomplishments:

5k - 17:26

1/2 Marathon - 1:19:13

Marathon - 2:54:14

Wasatch 100 - 23:20

Short-Term Running Goals:

~~Sub-1:20 half~~

Sub-2:50 full

50 miler

Personal:

james clissold
started running in 2012

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Hoka Challenger 2 (black/orange) Lifetime Miles:						204.80
Kinvara 5 (blue 4) Lifetime Miles:						239.40
Olympus 2.0 (grey) Lifetime Miles:						161.00
Hoka Bondi 4 Lifetime Miles:						318.65
Paradigm 2.0 (black) Lifetime Miles:						223.30
Kinvara 6 (white/orange) Lifetime Miles:						290.95
Kinvara 8 (black/green) Lifetime Miles:						226.73

Wed, Mar 06, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

8 easy miles -

I just did my typical route but I tried to take it as easy as possible. (I think I was right around an 8:30 to 8:45 pace, but will check and post my data when I get home later.) This was actually quite difficult. I was forcing myself to slow down. I have read/listened a lot lately about the importance of taking your easy days easy. I want some feedback on this so if you happen to read this please let me know your thoughts by commenting below. A lot of people refer to the grey area as a pace where it is not really pushing you too much, but it is not really easy either. If you always train in this area then you will not progress. Now, I am not worried about always training in the "grey area" because I am doing speed work and tempo runs pretty regularly. I am more worried that I am doing more harm by going a little too hard on my "easy" days and really letting these runs be recovery days. I have heard that "easy" days should be between 1:00 to 2:00 slower than marathon pace (6:55).

For example, yesterday I ran 9 miles, during which I ran 8x800s. It was my speed day. So, today I should theoretically run "easy." I could pretty effortlessly go out and clip along at an average pace of 7:45-8:00 and not really feel like I as pushing myself too hard. However, If I am going to truly take it "easy," I could run as slow as 8:55.

So, my 2 thoughts are these: (1) 7:45-8:00 really is my "easy" pace as I have gradually become a faster runner and I should not worry so much, OR (2) I need to be more disciplined and I should try and slow down on my "easy" days like I tried to today.

Thoughts? Advice? Tips?

Brooks PureFlow 2 (orange) Miles: 8.00

Comments

From Chad Robinson on Wed, Mar 06, 2013 at 11:56:14 from 50.73.39.89

It is very important to keep your easy days easy so you can run fast on your hard days. Plus there are processes occuring at the cellular level on easy runs that continue to help you to improve (thus easy runs are not wasted runs). Finally, an injured runner doesn't get to run or race, so recover, recover, recover.

I find that running on my own I will gravitate to a fast easy pace (low 7's high 6's) so I make it a point to run with people slower than me a couple times a week to make certain I keep it easy (high 7's - mid 8's). I know that Sasha has several miles in the 8's and 9's running with his kids on a daily basis.

From Jake K on Wed, Mar 06, 2013 at 11:57:02 from 155.100.226.191

That was a good 800m reps workout yesterday. Very consistent.

Some (many, probably) would disagree with me, but I think "easy pace" needs to be more or less something you feel, not a specific pace or even a pace range. I usually start slow and sometimes I'll pick it up, and sometimes I'll just keep running pretty slow. I never let the watch dictate the pace - effort level is more important. Don't force an easy run, but if running faster feels better, than don't be afraid to do that either.

From Kam on Wed, Mar 06, 2013 at 12:02:51 from 68.66.163.179

If you deliberately hold back on easy days, you'll be more punchy for your intervals and tempo days. The recovery is very important, so your body can assimilate gains from your harder efforts. If you are always going a little too hard, you just wearing yourself down, and will end up injured.

It's kind of a "know yourself" question. How prone to injury are you? If little twinges and hot spots are coming up frequently, I'd say back off on the speed on your easy days. Bub if you are running injury free, relax and enjoy your fast easy pace.

From Jake K on Wed, Mar 06, 2013 at 12:17:09 from 155.100.226.191

Great thoughts by Chad and Kam. I'll re-iterate what they are saying - if you are going to err on one side or the other, err on the side of going a little too easy. Then you'll be able to make your harder days really count.

From runmehappy on Thu, Mar 07, 2013 at 11:02:02 from 128.187.97.21

Thanks for the comments guys. I am trying to run a little more off of feel and trying to not be a slave to my watch. I am going to keep testing a few things and see how it turns out. I had a good tempo run today and I feel great so I think the slow(er) run yesterday may have contributed.

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