Why I run EASY (slow), in order to Race Fast
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- Опубліковано 1 жов 2019
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🔹 Next Races:
- October 20th: Amsterdam Marathon - Netherlands
- (mystery race)
- November 15th: World Mountain Running Championships - Argentina
- December 15th: Spartan Trail US Championship - California
🔹 Training this week:
Monday September 30:
⁃ 24 miles Long Run Steady
⁃ Gym: lift, plyos, stretch, foam, pool
Tuesday October 1:
- 10 miles am steasy
- 6 miles easy
Wednesday October 2:
⁃ 9 mile threshold run
- 8 mile steasy
Thursday October 3:
- 15 miles Grays & Torreys
- 6 miles easy
Friday October 4:
- 8 miles easy
⁃ Gym: stretch, foam, pool, plyometrics, lift + strides
Saturday October 5:
- 3 mile shakeout + strides
Sunday October 6:
- 12K US Mt Championships
- Warm up, Cool Down
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🔹 Daily Running Vlog Write-Up
Why I run slow in order to race fast. I cannot wait to read your easy day running strategy. I hope I made some sense on the topic of easy day running in order to race fast. We must rest well in order to train fast, and then race fast.
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“Take your easy days easy.” is the golden rule.
I just call mom or a Friend and start talking with them through my airpods during my slow solo runs. This way I am sure that keeping my conversation I won’t be Running too fast. Plus mom Is super happy that I call her.
that's a brilliant idea .
@@Saundersstrong ...and works! Than you.
Happy mum, happy run... :-)
That's a win win!
As a european watcher that loves the channel I would die for some metric info in screen every time you talk about distances and speed per mile. 👍 Keep up the good work!
Yep pretty much for every country in the world except for the US lol.
Yap, 1mile= 1.6 km, on the other hand, 1km.=.609 mile if you do not know how to calculate then you have a problem. LOL
There’s two kinds of countries in the world... those that have been to the moon, and those that use the metric system. ;-p
@@rubasteve LOL ;P
@@rubasteve You mean those countries that have school shootings every month, and those who don't?
I recently started running again and found your YT channel. You’ve been an inspiration and I’ve learn a lot from watching you. Keep it coming and thank you.... God bless you and your family
I'm running my first marathon in May... so excited but I think the overwhelming dread is yet to come, haha! Your advice is always very valuable!
I struggle to run sub 13 minute pace. My goal is to break an hour for 5 miles. Not lookin too good actually. But I don't care, I have fun. I just love to watch fast runners and I am in awe.
Mary Salmon you can do it! 😊
@@Xx0GsaburzxX thank you
@@Xx0GsaburzxXThank you and today I did it, i'll call it the kipchoge effect. If you believe you can, you will. Next, a sub 30 5k. Run on!
Don’t doubt yourself! I just started running back in May and at first I couldn’t run more than half a mile. But as of yesterday I’m finally to where I can run 5 miles in an hour. If I can do it you can too just be patient with yourself and make small goals. Good luck!!
@@xoxomegglesxoxoThank you and congrats. LOL, the issue is I've been running for 30 years and have watched my 5k time go from 24 minutes to 36. But I am on a mission, I hit a flat hour the other day for 5 and will continue to work on it. It's partly my focus, my mind drifts and my leges slow, but I gotta Garmin and I have plan for that. I will defeat aging. Maybe.
If I run any slower I'll be walking 🤣
how much gear does someone need?
Seth: Yes
QD: I only breathe by my nose, if I can't it's because I'm going to fast. It's simple as that.
I come back to this video on days like today to mentally pull myself back and know I’m not losing a day to get faster if I take an easy day.
QD: I started xc during my senior year of hs last year, and the team culture led us to take easy days at around 6:30-6:45. At the time, I didn't have to breath very hard, so I assumed it was easy enough. When track came along, my season was riddled with little injuries that prevented me from training, which I now realize were likely due to that OTS that you mentioned. This year, I moved down (up in elevation) to Flagstaff for school, and have been training towards an attempt at walking on to the NAU xctf program. I've been running with the club, and have since realized the true importance of taking easy days really truly easy. I usually go between 7:30 to 8:30 depending on how the legs feel in order to recover from workouts, tempos and long runs. Because of this, I have been able to bring my milage waaayy up without feeling any pain. The last three weeks have been the highest milage weeks of my life, and with little to no pain whatsoever. All of this thanks to running easy
Always start out slow but then I get bored and gradually speed up
bjbt28 Yeah I feel the exact same way.
Yep, every time. My easy runs are always progressive
Make it a competition against yourself: You lose if you run faster than xx pace, but you also lose if you walk. Now try to win against yourself.
Maybe because I'm older but this is a non issue for me. If I know I have to run a slower pace then that's how its going to be. I can see when I was younger like a teenager or in early twenties my personal drive to excel at all times might have gotten in the way of my goal to run slow.
Glad you shared this because on race day I can run a 7:30 pace but easy days sometimes I cant even get my legs to run a 10:00 pace because of all the hard effort.
Seth, this was a very informative video. I really needed to hear this about easy running to avoid getting injured
Brilliant video. I’m so glad you went into detail. I feel so inspired now.
You’ve changed my recovery game! I’ve learned so much for your videos!
Running "slower" to run "faster" seems intuitive to me. If you're always going ALL OUT, how does your body have time to rebuild what you've broken down? A consistent mix of fast & slow is key for me. Keep up the good work Mr. DeMoor!
cindylouwho88 wise words 😁
Yes indeed but it's not just about going slow to rebuild and take it easy, even if body is 100% say for example, its important to build aerobic threshold and that is built and trained by going slower and utilizing oxygen efficiently and fats vs sugars.
There is a book called Running with the Kenyans, and they ascribe to running slowly to offset the days of hard training. Reasoning is that if you go hard all the time, you begin to dread working out(running).
Makes sense to me.
@@thomasmichaels6850 also important for cardio fitness and raising aerobic threshold. Slower. Easy steady running or aerobic exercise increases fitness greatly and is very important.
I completely agree! Back in high school, my coach ALWAYS had us do every single run hard, I have no idea why she thought this was the only way to improve. She didn’t believe in easy runs and we never ran faster than 18 minutes for the 5k. Years after high school, I started to train slower and saw significant improvement from this type of training.
Makes perfect sense Seth, thanks again!!
hello mr. demoor, it's manuel from the philippines, i really appreciate your vlog because of the many tips you give, i am very thankful for that, i am training now for ultramarathon this coming oct.26-27 and all the tips you have giving up in your vlog i used it in my training, thank you mr. demoor and God bless you and your family, goodluck for your coming marathon..👍👍👍
Sometimes it’s actually harder to run slower.
+1! I am 5'10 and my wife is 5'3. My stride is significantly longer than hers, so her 60 percent effort is closer to my 25 percent effort. Running slow is brutal when you have to force yourself to do so.
True, especially when I have 1-2 days off from running my body is just itching to go faster. Sometimes you just just can’t help it lol
I agree, a plodding pace is harder on the body.
last height doesn't mean much for effort
first last are u sure about that? Because her effort will be that much easier due to less bodyweight
Hey Seth, thank you for putting in the KM. Cus we use KM instead of Mile in my country. So you calculating it in your video really helps!
Seth, Your advise is rock solid one. Subscribed.
I'm so happy I stumbled on your channel. Fantastic content. Right now I'm trying to ramp up my running for Airforce BMQ. Cheers
Seth, great work on the vlog as always. One of the highlights of my day.
QOD: I do my easy runs on an XC course the local high school has at a park by my house. It's a 1.5 mile loop on grass and dirt that lets me cruise along with minimal impact. I measure the easy effort by breathing. If I'm running with a friend I'll be able to carry on a full conversation. If I'm running alone I'll make sure I can maintain a pattern of at least 3 steps inhale, 2 steps exhale. I find this also keeps the HR in the appropriate range without having to study the watch the whole run. I also set my watch to show time instead of pace during easy runs so I don't get caught up in pace and I can run purely by perceived effort.
Robby Beauchamp It’s SO tempting to compete with the watch, I’m going to start using your strategy, thanks!
Hey big dog! It does make sense.. OTS is the game changer so slow and listening to our body makes sence for the next fast training. 💪🏻🙏🏻👍🏻 i got my t shirt just arrived and loveit ❤️ i smiled when i saw it for the first time. I put my grain of rice in the vlog to happines. Giving back all ive learned on your journey 🙏🏻
I recently discovered your youtube channel and I really like your content. Very very interesting! Congrats for your work and good luck in Amsterdam! From a new suscriber from de Basque Country!
QD: Most days are easy days for me because that's when I really enjoy running. 3/4 times when I have a workout on the schedule without a specific pace I go easy but my easy is around 5min/km. If I go even slower my form tends to break down and I therefore just try to relax at the 5min/k pace. Loads of sleep is key. Getting the rest in is so important. Going easy is essential if one wants to go high milage, very few people can actually run fast and high mileage. It's not something to be ashamed of at all, it's something good and I do think it's easier to capitalize on that when you're doing the training solo compared to being in a group. Group pressure and push is much more beneficial on hard days.
My easy days sometimes turn into tempos 🤪: it’s hard to go slow, so I’ve figured I can wear minimal/0-drop shoes, pick a soft surface to run on, focus on form and then I’m forced to take it easy. I general, I have a fatigue-week every four weeks, and that’s when I plan to run with friends that are slower than me and I wanna chat with, that way I keep HR going at no more that 60% of my max. Great content, btw.
Also, when you say threshold I asume you talk about HR (independent of altitude and surface), since running at threshold pace for a marathon is impossible!
My easy day are easy too! I like this approach Seth!
I think it makes sense. Thanks for the video
Been running for 45 years....just wanted you to know...you give good info...Merci!
I trick I’ve found that helps me stay slow is I’ve set up my watch to have a screen to only show my HR and HR zones. That way the only metric I’m thinking about staying in the right zone for that easy run. Works well for me.
QOD: I find that running by time instead of distance works better on easy runs. This way your mind will naturally tell your body to go slower as there is no incentive to go faster.
may I know your minimum LSD duration? 1hr30m? 2hr?
@@DarkPa1adin Long runs are 32km.
Easy runs for recovery are 1h maximum.
Emmanuel Eng yeah u not thinking, how fast can i do this slow jog today? 🏃🤔
This is a great idea. With a new baby I’m more time crunched than ever. Sometimes I find myself going faster than I should because I’m trying to hit a certain distance number before my exercise time is up.
Running by HR
Very well explained, especially as you were tired, thanks!
I’m in my freshman year of college and my coach advises us to go extremely slow on easy days and it works. At first I was skeptical because I wasn’t used to running at high 8 minute pace to low 9 min mile pace but it has made me so much more fresh for my workouts and races.
That's what it iscall about!!!
Run slow to run fast.
It's harder to run slow than fast.
My easy pace is 9:30-10:00. I always creep under 9 minutes!
Seth, absolutely love your work. Congratulations on all your success and good luck in Amsterdam.
In reference to slow/easy running, as a running coach, this is the most difficult concept to explain to my athletes. I consider the easy run (runs) to be the most important aspect of training as these runs make the majority of your training. When you run easy, you are developing your aerobic capacity, developing more mitochondria and teaching your body to utilise fat for energy better in longer races. Matt Fitzgerald talks about the 80/20 approach where you do 80% of your running easy and 20% at various faster paces. There is a mountain of scientific evidence to support this approach and any coach worth a $ gets their athletes to train this way. Also, it’s the best way to stay injury free and build consistency. I cherish my easy runs.
Rock on Seth!
80/20 for endurance sports is so well documented yet many people still have the "no pain no gain" mentality.
@@baldyslapnut. it's crazy. Having the patience and discipline to stick to an easy pace is quite the challenge for many people. The no pain, no gain mentality leads to way more injury than easy running. There is a time and a place to push hard.
Thank you for this... This is a reminder for me😁😁 I will do easy runs before my 5km race on October 27,2019... 🏃
Thanks Sir
I found my conversational speed today........8:45 per.....KM🙈 it's like walking speed but with running actions😂😂
So if i keep doing this will my speed improve?
@@pro.G only if you add in speed sessions (1 per week).
Seth, I enjoyed wAtching that. Thanks
It's a challenge of its own to run easy on easy days- I find myself wanting to drift into steady state a lot of the time. Lots of work to do building that discipline.
I thought you'd mention that running slow still builds your aerobic capacity and the skill of running
Because if you're doing it just to "recover", why not just take the day off and don't run at all? Because easy running actually still helps you, even if you're way below your race potential
That's actually true
Exactly! The point I made as well, bumps up and fine tunes the aerobic capacity and efficiency👍👌
I am trying to hit 5k in under 20 minutes. I am 44, set a goal 12 months ago. My training routine was horrible until perhaps maybe June this year, I incorporated slow easy runs, where I didnt think about speed. I extended my mileage in the process. By Early September, I felt my stride length improved and then a couple of weeks ago I clocked a 21.48 min 5k. I doubted the gps on the phone. Yesterday I ran a steady pace without pushing my body and i clocked a 24 min 5k. I am a new runner, making all sorts of mistakes but getting better. Right now I have the wrong pair of shoes and my shins and calfs are hurting. Your videos as well as the other UA-camr Sage Canaday are inspirational. Keep up the good work.
I definitely subscribe to running your easy days EASY and hard days HARD. This is something the Kenyan runners are known for. It’s not unusual for guys like Kipchoge to run 9:30-10:00 pace on their easy recovery runs.
I’m very impressed with your work ethic Seth and your persistence in getting the training done. Hard work pays off
Train Well Race Well bruh eluid kipchoge is also running an insane amount of miles per week. and although he runs at 9 min pace sometimes, from what i can tell he usually runs a lot faster
I think having a training plan where your entire week of workouts (or several weeks in the buildup toward a goal race) are charted on calendar is a good method to keep yourself in check. Looking ahead on the calendar at the monster marathon pace long run on Sunday will naturally keep you in check on your easy/recovery days earlier in the week.
QD: Slow runner here, and I said this before: A former vid of yours talking about the importance of easy runs / building aerobic base changed my entire running philosophy. So now 90% of my runs are at a leisurely 9:30 - 10:00/mi pace. I'm personally shocked at how well that translates to racing, as my most recent half-marathon I completed at sub-8:30 pace.
I'm sure this will plateau and I'll need to do more speed workouts to improve but the building my base approach is definitely making me stronger for right now. I'm in my 2nd year of running.
Terrence Huey If you plateau while building your aerobic base you have to run more mileage. You cant plateau as long as you are running more miles than you did the last week/month. So even How slow you run you cant plateau as long as you are running more miles😀
What's your mileage per week at this easy leisurely pace? I am doing a 1/2 marathon in June and been training.
@@gabriel11291 Ah, well ... now I do about 40 miles a week, with about 30-35 of them easy! But when I wrote this comment I was doing roughly 25 miles a week, and 22 of them easy!
Great video👍
the way I approach my easy days and just training in general is quantity over intensity. So I can train for more days to master my craft.
Damn 22 miles and you were sore 💪🏻
Q&A: i had this problem today i ran 11 miles yesterday and today wanted to hit 8 but my legs were so tired i had to do only 5k almost 9:30 per mile felt them like rocks
I agree with everything you said Seth, I have a hard time running slow, I am slow now at this age lol but I will walk at a steady pace for 3 miles. That really helps me recover. I still lift weights pretty hard, I'm 213. So I have a lot of muscle mass on me. And that's a lot of pounding on my legs. So walking helps me a lot on my easy days. Yes it would help a lot if I totally changed, what I did in the weight room, and lift to make me faster runner, but I still love lifting like a bodybuilder.
...and you didn't even mention the psychological boost (confidence) you get/need from being able to hit your threshold run target pace as a result of being fresh enough from the s-l-o-w recovery runs...
perfect timing for me to jump back into your blog , as im gonna go for a easy day today as i plan to push race pace tomorrow for an hour to test my speeds if weather permits / on that note what do you do on bad weather days when you had a intense speed worout planned ? you just blast through the rain or do you go blast the treadmill or is it better to push it back a day ??? Anyone's anser or opinion would be cool on this one
7:40/miles is damn too fast for me 😂
Hoka Carbon Xs (not Carbon X2s) are my favorite shoes to run in. I'm not a fan of the Carbon X2s at the moment, there doesn't seem to be enough of a toe-off and they feel a lot more flat-footed. What are your favorite shoes to run in? three miles or more on roads or sidewalks. I've like the Asic Nimbus 20s for running trail.
Always go for my Epic reacts or Odyssey Reacts for a comfy ride on easy days. It gets me in that comfort mentality where I don't feel the need to push, just enjoy the ride.
Greetings fellow runner! So cool, my mantra for my first ultra was slow is fast, fast is light.
This is a LOT harder to do when you have teammates
Realize that your goals are your own and some days are just easy days. If others don't want to take part need to have the mental strength to do the workout that's best for you. Then kick the pants off them for race day. ;)
Thanks for the content keep it up. I’m a mid distance runner with a 57.2 400 and 2 minute 4 second 800 runner. I’m trying to convert to distance but I think my slow twitch muscles aren’t strong enough to go faster during 5ks. What would y’all recommend to get stronger endurance muscles. More long runs?
reel nice knowledge here...do you use heartrate 4 doing your low effort-recov. runs?
Qod: I’ve only been taking my running seriously for about 10 months and have done my first half marathon. I went through a training plan and made sure to do my easy slow runs, but I find it really difficult to go slow! My pace is all over the place at times. I do live in an area where there is a lot of up and down on hills, but sometimes I feel like I’m speed walking to try and slow my pace and I feel as if I’m forcing my gate to change to go slow. I’ll keep persevering, but it just does feel awkward for me to go baby steps slow lol! Seth 5:12 marathon pace, that is mind blowing, go get em 👍🏻
First: I see you running easy and I think how cool! He’s running a human time! 😆 that’s how those cyberdine creations make us think they are human! But then I really think... man Seth is in a place where few make it to... and he is going places! Just keep running Seth! You’re running is coming together at a great time for you... stars are aligned or whatever people say... you are going onward and upward! Now for the love all good things take it easy and maintain until your trip! You’re on a great path!!!
Great video. Aerobic running 7.50 pace to 8.20 pace. Recovery days "easy" 9.30 - 10 min pace. Nike turbos originals. Turbo 2s jus not cutting it. Sent back.
My easy running is a pace where I can easily talk to my buddies or watch the world without feeling effort and thats usually around 9:30 pace. I train in zero drop so Altra Torin 3.5 Knit are my current cushy shoes.
Hey Seth, are you able to purchase your Unived recovery mix locally in the US or does it come directly from India? I can’t find a local supplier in the UK 🇬🇧
Hey Seth, just a suggestion that might help, all the recovery drinks are excellent but I noticed runners like Sage Cannady & Harry Runs, pretty sure the recovery drinks are supplemented with, raw fruit or fruit juices, with tons of electrolytes mango, Papaya, coconut water melon
Deep Blue Yes Seth!
"There is no other option BUT to run slow on your easy days." Truth, Thank you!
QoD: I run easy days either by feel or in HR Z1 & Z2. I usually wear NB Beacon or Altra Paradigm.
QD-on my recovery runs I go at 9:50-10:00 per mile. I wear a pair of Hoka Cliftons to encourage a slower pace. I rarely do more than 2 race pace runs pers week. Everything else is at steady pace. I also do a trail run once a week. Hill repeats for speed.
How often are you in the Leadville/ Buena Vista area in the December and January months? Have family out there and will be getting in some winter miles during break from school.
Very easy day are important the longer the race distance. Essentially, it increases capillary vascularisation and efficiency of the aerobic system so to speak.
Each specific session (i.e. threshold, tempo, lactate, interval, long run) has their place in an comprehensive training plan, all design to work and stimulate stress at various intensity. However, in a state of OT, recovery and benefits of the training above might not be optimised.
Thus, it is important to maintain quality for each session, pushing hard when the training dictates said intensity and slow down when easy day are in. HR may or may not be the best tool, but the body never lies. Breathing patterns, muscle soreness, running rhythm, motivation and recovery are telltale signs of response to training
QOD: I do 5-10k jogs at 7-7:30 kmh pace just enough to get the body going while i recover from a prior intense training session. Alternatively, cross training with some swims and bike ride are fun workouts to spice things up.
Like your videos.i started running at age 49 to lose weight and improve my fitness.16 months later I’m down 70 lbs. I’m training for my first half marathon at age 50. About 8 weeks to go. Rebuilding a bit after an injury but I’m up to 20 miles this week. My usual pace is 9:15. Just about to start strides for the first time and then hill strides in a couple weeks.
I also raced the Mountain Running Championships and am glad to know the elites get really sore as well!
I used the Dr. Teel’s (Lavender) bath salt yesterday too. Only mine was after a 4 x 3K cross country workout off of a 50 mile week. That’s like a warmup for you, huh? 😀
Hey Seth. Where can I get those exact compression socks? Thanks!
My easy days are ran mainly in Zone 2 for me. That pace changes based on my energy and the heat and humidity! It has been hot here in Florida!
Hi Seth! Why were you so sore?? What did you do the day before?
I run slow during recovery period SETH.....Ohhh feel that soreness on my foot as well and till now still aching after my 360° 34k marathon SETH....I only soak it in warm water with salt and ginger great effect.
Today was my first easy day of my 3 month trail Marathon training block. I focused on; perfect* foot placement, fast cadence/short steps, a few short inclines and deadlifts for my lower back at 20kgs
Qd. I run with my kids. Using the running stroller. But i do struggle to run slower on some days. Btw... when you say run slow.... that usually most peoples fast pace
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shout out for that Santo Niño at the back master :)
Coming to this video late but "Winner, winner, chicken dinner!" I just ordered the famous book by Joe Henderson titled, "Long, Slow, Distance" through Amazon. I know I am dating myself. Who is Joe Henderson they say? This method advocates high volume/mileage training. I just got back into jogging and I am tempted to run every day but it is "Karaoke Sunday" and I am going to keep Sunday as my total rest day plus a coupla' screwdrivers at the bar. Ha! I think a pleasant blend of fast hard/slow easy is the best for me but more on the slow side. Currently, 12min pace is my easy zone and 10 to 11 is fast shoes. As time goes along and I get back in practice, I am hoping at age 64 to be able to deliver a 9min pace for my races, perhaps better in short distances like the 5K. Thanks Seth once again for a great video.
Always go by feel
What would you say would be the best way for a 6’5 ft 240 lb guy, who averages a 09:15-0930 mile, what would you say is the beat way to get that time lower and try to be competitive for races?
what shorts are you wearing in the beginning? The yellow ones
QD I run easy days in Nike Epic Reacts. The high heel to toe drop compared to my usual hokas works my body in a different way and the big squishy heels soak up my tired bad form.
I know this is a late comment, but one thing you didn't touch on:
The heart pumps maximum blood each pump at around 60% of max hr, so if you go above that level on easy days, the legs get more fatigued, but the aerobic gain is the same. When you go above 60% of max heart rate, the heart only beats faster, not more. Thats the most important reason along with the legs recovering
I have started running way more outside than I ever did before thanks to this quarantine and I’m grateful for it because I know it’s going to make me a better runner. I didn’t run much outside before, mainly just do Orangetheory and treadmill interval running, but even still was starting to place top 3 in my age group in some 10K races. Btw, I’m 49 and really only started running about 12 years ago. I don’t think I’m running easy enough on my “Easy” run days! My typical run is around 4-6 miles and I feel most comfortable around a 8:15-8:30 pace. I consider that “easy” but feel I should be doing some runs, especially longer ones, slower than that. My problem is when I do try to take it really easy and run slow, I feel way more sore afterwards! I chalk it up to I’m not running my normal natural running gait. Is this normal?
QD I don’t care how slow. Usually it’s about a nine minute pace on a gentle flat and soft dirt trail. I believe that movement and blood flow helps recovery.
Train slow to run fast such an important and beneficial rule. I have a hard time forcing myself to go slow though lol. But boy does it feel good and build the aerobic capacity. It definitely pushes up the aerobic threshold, the pace that you can easily take in needed oxygen and run at and utilizes high amounts of fat vs sugars.
Love it and 100% agree! I’m the same way, once I go over 90 miles per week I have no choice but to go slow on my easy days. Anyone that doesn’t understand that simply isn’t training at a high volume / level. I know 13:30 5k guys jogging around 50 miles per week or more at 8:00 / mile or slower 😂
Elite lvl athletes are doing easy days at 6 min mile pace or even lower...
@@filipstojsavljevic6074 some definitely are but I’ve trained with 13:15-13:50 5k guys, also sub 4 mile guys that jog around as slow as I do. Everyone is different and every training environment is different… I train in southwest Florida where it’s 85-95 degrees + 80-100% humidity and I can tell you nobody in their right mind would run 6 flat pace or faster for their easy days here. They would end up in the hospital Fr… I’ve trained in flagstaff, LA and Eugene oregon as well for extended periods of time and each has their own natural “easy” paces. I’ve seen elites go 6:30 pace for their easy runs for 4-6 weeks and fly to Portland oregon just to race horribly or drop out, summer after summer.
I'm 52, so more easy days are essential. Listening to my body is vital for longevity. Work hard, play hard!!
Smart man John!
How do you like them socks? Do they help with circulation?
I run mine in Peg 37's or zoom fly 3s although I'm curious to when the zoom fly 4s are coming...
I also aim to keep mine very relaxed. Start very conservative and slow and gradually build. I start at about 5:30 per k and build maybe faster then 5min ks which is very easy for me as a sub 76min half marathon runner. My easy runs are often on 7-8km which again for a marathoner/Ironman athlete its pretty short. The aim is active recovery.
Hu Seth im new to running since i had a brain op 10yrs ago,ive just got fitted for my new shoes Saucony Guide 13👌i ran today in them & ran my best time for 10k 51.25 #lovemynewshoes 👌👟🏃♂️💥🏴❤
QD: If I am at home I run typically slower than 7:30 pace, however my coach has us run between 6:30 and 7:00 miles on our easy days, 1 in every 3 days being a "massage" day where we run whatever pace we feel like
If you ever find yourself in the Springs, I'd love to treat you to an Ashiatsu session at my office! Deeper work than hands without the pain of elbows and thumbs
QD-I call them recovery runs. Around 6-6:30min/k,10-15kms. Shoe- Skechers Go Run Ride 7,6mm drop.
I would be interested to know what percentage of your weekly mileage you do easy, versus at, near or faster than marathon goal tempo.
Me toooo
Take it from the runner who found out in his 30s that he was no longer 20 anymore. After accruing osteo pubis and the subset of lead-in injuries that would accrue as part of that whole adventure. Like IT band syndrome, quadricep tendonitis, patellar Tendonitis, and inflamed adductors and abductors…out…for two years. Because I continued to run as I would at 20. My father said, “why do you overdo it? The goal is to run into old age.” We don’t think about that.
You have to have pride to run slow. It takes a lot of pride. We don’t all have the accomplishments of our beloved James to fall back on and say, “yeah…but look where running slow has got me.” So it takes “extra” pride.
Running fast is only a tool. Nothing more. Your base is accumulated and attained, regardless of pace. Sure you become more anaerobic adapted with running fast but you lose out on a quality base. Running fast kills the mitochondria…it doesn’t help to build it up.
Do you want to know what’s scary? Find out how aerobic adapted you are by trying to run a MAF test. Run your usual easy day mileage at below your MAF. Even at the height of my base? I could only run 11:45-12:00 pace below MAF and honestly? I was kind of exceeding it in the end of that run. This was in coming off of a predominant 8:45 pace regular workout regimen. I was purely anaerobic adapted. Running every run by the usual “two minutes off of your race pace” rule of thumb.
Because James already was running slow, he could do his MAF for 11 miles at 6:40(?) pace. I’m not saying practice MAF-hell no! I’m just saying use it as an aerobic benchmark. The results can be scary. You’ll do well, if you’re running slow enough (honest zone II) effort runs. I don’t agree with the strictly no anaerobic training model, but it does show you how strong (or weak) your fat burn mode is. My wife used to practice to practice MAF, so I became very familiar with its preachings.