RUN SLOW TO RUN FAST! EASY DAY RUNNING "JUNK MILES?" TRAINING | Sage Canaday
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- Опубліковано 11 тра 2018
- "Junk Miles"? TOO SLOW ON EASY DAYS? i rant.
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Imagine if you're running, pushing as hard as you can and then Sage passes you while holding and talking to a camera about easy mileage...Damn.
xD totally unexpected
kmg1100 lol
Haha. This is a funny comment 😁
😂😂😂
🤣😂🤣😂🤣😂
I'm so glad you said, "I don't believe in Junk Miles." Every mile has a purpose, and every run a goal. Thank you, Sage!
Sage talking about only being able to say two words at a time "probably swear words" during hard workouts is the most relatable thing ever lol
My favorite is “holy shit” after a hard interval lol
I love how he stops to appreciate the ducks at 2:40
The rule of thumb is you can vlog while you run.
I dont like him anymore than you but you dont deserve any thumbs up
7 30 pace is my fast pace , I’m talking I come home and feel proud of myself all day and the rest of the week
Thats still respectable bro! just keep at it .. we dont have forever
Exactly dude 🤣
Sage's easy day is faster than I have ever ran. You are a beast! Good luck tomorrow!!!!
i2istudios same here. Its insane.
It's about my uptempo pace. Blows my mind.
I was thinking the same
consistency is key. more mileage makes you eventually run faster..and longer
My 5K pace haha
Thanks for sharing.
I've a long way to go - your easy pace is my 10k goal pace..
Dan K me too 😂
Me too, but seems like we're the same person
Dan, that's still pretty damn good. A lot of people would be delighted with that. Keep it up! :)
Good info. And I loved that you stopped to talk with the duck family! 🤗
Thank you. This is the first time I've heard someone mention cadence for easy runs. I've watched many videos and read many articles, including yours, that mention cadence but they never seem to mention easy run cadence. Finally I now know my easy pace cadence is just fine at around 165.
Please consider mentioning this in any future videos that talk about pace/cadence.
Thanks for the great channel.
In the age of the Strava Hero, many people are too concerned with impressing everyone with daily runs barely over or barely under marathon pace only to fail at the actual race. Meanwhile, you can follow elite runners like Sage and if your easy pace is the same as his or even close... and you can't break 3 hours in a marathon (43+ minutes slower than Sage)... you have a problem and need to train properly!
I recognized myself in your comment. I really have to stop running hard on easy days.
Yuki Kawauchi makes his slow pace Run a 5:00m/k verry often, about 80% of his training time, so why a non sub3 marathoner like me(3:08) should do a recovery or slow pace training at 4:45 - 4:55 m/k pace?.. Non sense.. Aerobic training is the footing, the basement of your future progress.
Oof this hits hard...too close to home
Slowing down on recovery days is really something I need to work on. I usually run slow for about the first mile and a half and then I look at my phone and realize I've started running 30 seconds/mile faster than I was suppose to.
Get a watch
Finally good advise about running from someone that runs themselves!! I understand most of what you are saying here but its really good to hear that reinforcement, especially about keeping the pace slow. I head out a lot of times to do just that and end up speeding up because Im having fun. Great VID!!
I don't normally watch all of your training talks because I usually get the idea within a minute or so, but I loved this video!
Long time lurker, first time poster. Love all your videos, don't ever stop what your doing.
I tend to run about 2 minutes slower than marathon pace for my easy runs, and sometimes wonder if I should push harder. But, like you said, my primary concern is being fresh enough to hit my workouts.
Well said and good luck in the marathon! It's tempting to run hard during an easy day when you haven't had a good workout (in terms of completion, quality, and effort during harder sessions). I've been down that road too many times, so now I sing while running to make sure the pace is nice and easy.
Great video Sage! This is one of those that I wished I had seen when I started running. Wishing you the best for tomorrow!
Your vlog and chit chat level of running is 4:20min/km? Thats my highest speed ever when i was trying to reach home before the storm
Haha I was so happy with running 2KM in 10 minutes (record)
Great video Sage!! Been confused about this for a while now - really cleared things up 👍👍👍 Good luck in your marathon!!! SMASH IT!!!!!!
I am glad you said that there are o such thing as "junk miles", too many people think slower runs are a waste of time. Thanks Sage!
I don’t believe in junk miles either, Sage. I feel like you can go as easy as you want as long as you’re recovering between workouts.
Pantera 5.0 I agree
I’ve always wondered about this and have recently stopped looking at my watch on easy days and their timed rather than by distance. I feel it works out so much better.
Good luck on the marathon tomorrow! You're awesome.
Love the whole "easy run" vid is done while you're running easy! Great talk coach.
As always great video! Thanks for sharing your knowledge with us!! And have a great race tomorrow!!!
Thanks for your running tips Sage! I qualified for Boston by over 5min at the IL Marathon. Im 39yrs old and had a 16min PR. You kept me motivated and gave me new things to work on. Keep it going! Good luck tomorrow!
great video! very good explanation of a misconception i had adopted of "junk miles". excited to see what happens tomorrow at yr marathon!
Best running coach on UA-cam
Looks like it is good conditions in copenhagen!! This is your chance to make that Olympic qualifier
The weather is great, but maybe a little too good. When Sage reaches the goal, it will be around 22 degrees centrigate.
Hans-Christian Køie Poulsen does anyone know how he got on i cant get result anywhere... 😳😳
Solid advice Sage. Fortunately I've been doing this, thanks to you and my brother
This is why I follow Sage, cause he does what I do, and I works!
Best of luck tomorrow! You are going to do amazing!
I’m on the 4th week of 30 mile run weeks for the first time. After having ran 5 to 10 miles every week for a couple of years. I haven’t tested my faster workout runs yet, but I can already tell how much stronger and faster I’ve become just by getting in more miles per week at a slower pace. AEROBIC BASE FTW.
Sage congrats. You're in May of Runners World!
"run slow to run fast"
Can you do a quick video on the importance of sleep and it’s impact on running preformance
Whoa, I did my share of laps around that lake when I lived in Copenhagen back in 1999-2003. I really hope you make it tomorrow and get a good result and the OTQ. Fingers crossed.
lmao "maybe they are swear words"
Highly inspirational!!..Thanks Sage
Great talk learned alot like always about easy running. Its so hard to run easy sometimes🙈 Good luck Sage!
You're the bomb man thank you for sharing your training techniques..
Really positive video, a message that a lot of people will surely benefit from. Great content.
Good luck tomorrow :) i will support you at km 27 - Queen Louises bridge !
When the ducks are passing me I understand my easy miles may be too easy
I love your advice in so many of your videos, great channel great advice. Thanks.
Good luck tomorrow bud! Keep grindin!!
This is great advice! Thanks!
Thanks Sage. Great topic !
This was really really helpful. Thanks so much!
This lad can run and talk to a camera. Much respect.
Great video, thanks for making !
You, sir, are living the dream! Make sure to take some time to enjoy it and not take it for granted. Good luck for a great race tomorrow!
Why you just assuming he's taking it for granted and not enjoying it? He literally said in one of his last videos that he knows how lucky he is and isn't taking it for granted.
Sensible advice. Also liked the bit where the family of birds appear...
Yes, cross training is good for runners over 40. And for new runners. So I went on an easy run today at a near shuffle jog pace. Then I took a nap that turned into a full on day time sleep. Now I am wondering where my whole day went?
Plz make a training talk about the mental part of the race, I saw runners crawl and vomit to the finish line and win .. I'd like to know what goes on in your head as you feel all that pain. I wish you the best tomorrow!
I reeaally struggle with slow pace training days. I’m already slower than I want to be on “fast days” so to dial back even further is like torture, lol. Thanks for the reminder of the importance of them though! And good luck on tomorrow’s race!
Gina Thompson as the man says conversational pace is what you're after. If that means walking up a hill or walking to get your breathe then do it. But as soon as you crest that hill or as soon as you can talk again you have to start running. As time passes you'll be able to make those adjustments while running.
Very motivational! Thanks!
I wish I've followed this advise when I was a teenager. Almost blew up my knee training too much. I follow this principle more and receive more gains
I ran according to my heart rate zone for the first time ever and my BPM's were still high even though the run felt "easy" pace. Subjective and objective information at its finest I suppose haha great video!
Bad aerobic base. Easy mileage will allow u to run the same pace with a lower hr.
Great advice! Thanks
This is very affirming Sage. Taking my easy days very easy has definitely given me more running currency and allowed me do the hard sessions properly. Could you do a video on race equivalency - how shorter distances relate to others and if they are a good indicator. Thanks.
Its a beautiful country Denmark, looks fabulous
Good luck in the marathon bud!
Thank you
Awesome video man
Great luck tomorrow!!!! Run hard and run smart! We will be cheering you on for 2 hours and 18 minutes :) Future topics: Pre-race side of things!!!! Do you have any pre -race routine? Mental /emotional state and/or preps right before a big race like this one for you? Can you sleep well? Do you get nervous? What is your “crab-load” like? Race morning fuel? Bathroom?! Race strategy? Do you plan for negative splits? Thank you for sharing your journey!
GOOD LUCK!!!!!!!!!!!!!!!!!!!!!!!!
Thanks, needed this video
Too manny runners don't get this - important video Sage! I always think about your easy pace when I see the Strava champions out running at 6:30/mile every day (yet can't ever seem to run faster than 6:30/mile ;) )
Thanks Sage. Great stuff, and pretty much in line with Jack Daniels research. He says long, easy, and recovery runs should be 65% - 75% of MaxHR, and anything faster defeats the purpose of the intended work and becomes what he calls "quality-junk" training. The only exception to this rule is "marathon pace" training which is limited to marathon training and is 20 to 30 seconds slower then threshold pace.
Thank you for the video..thats very helpfull
Thanks for the video advice
I’ve got my first ultra marathon 50k coming up.. my single longest run was 32km but I’m novice I guess. 3.30hrs with drink / fruit breaks etc- I did 5km loops for it … I went to fast at the start was really pushing myself at 27km mark.
good luck in sunny København!
This is the smart way to do it. I always hear "2-2 1/2 minutes off!" "Well, that's incredibly arbitrary...are you sure you're not overrunning?
When I run slow...and I mean really slow...like 12:50 minute mile pace? I notice more emphasis and tension on my calves. So, I think it's good to have a really slow day or two a week. Speed is a tool...that's it. You really only need speed work 5-6 weeks out from an event, yet? Most people do them all summer long. Too much of a good thing. I mean, I'm no fast runner. My fastest 5K is only about 20:09, but I don't feel above something like 12 minute pace. I noticed this when I joined my wife on one of her (then) Maffetone runs. Where you pretty much are limited to running 13 minute miles, in the beginning.
Best of luck in Copenhagen!
Good luck today!
Look out, 'he's behind you'!!!
ironically, I did a 12 km trailrun race this weekend and there was 6 inches of snow, quite slippery. So in order not to slip and injure myself among ice, mud, rocks and fallen trees I slowed down a lot. Everyone else did the same and there were friendly comments thrown about in the most challenging parts. So at the goal my legs were getting stiff because it was like running in sand, but I was not at all winded. Not having a running partner, I think I thus inadvertently discovered my conversational pace.
Sorry you missed the OQT today - I know you said the heat didnt bother you, but surely it didnt help either... Anyway, it was cool seeing you run “live” today (I finished ca. 40 minutes after you. We passed twice, it seemed like ran by yourself all the way?) Best of luck on your next try - You’ll get it!!
How do you suggest, or recommend, working on Cadence and building up to faster cadence?
Right now, 84/164 seems to be very manageable even at slower paces...
Thanks Sage!
What do you film this on? GoPro? What settings do you use? You just holding it in your hand? Love the videos!
Your easy pace is faster than my hardest pace lol.
I like the jack Daniels method- easy days can’t be too easy but to a certain extent
Marathonrunner 97 Jack Daniels method ,down in one ! 😂
I know you said you don't even check your heart rate data on an easy day, but I need to, or I WILL break into Zone 3. After reading Rich Roll's book, I've come to find that I'm consistently training in the "dead" zone, not really building a good aerobic base, not really polishing my fitness. Since then, I've ceased ALL hard training and am keeping all my runs in Z1/2 until I actually build some "base" fitness. I've got a lot of work to do! Ironically, I really look forward to my next run now that I've stopped pushing too hard on "easy" days.
I think this is my problem too.
Geese Nation!!!!
I’ve been doing zone 1 and 2 runs for over a week now just trying to get higher mileage. Today I went for a 10k (did a slow 10k this morning, but went for a faster one this evening) and decided to go faster. I ended up going way faster than I have in weeks and got an overall time that was over ten minutes faster than my usual time. Slow easy miles are the ticket!
GL on Sunday
that is same pace as me slow pace at 7.05
i run at 5.40 great video this this does work
Doubles are good even for beginners. Lots of slow easy miles for base. 4 am, 6 pm x 5 days = 50 miles right there, then a 15-18 mile long run (65-68). Day 7 you can take off or throw in an easy 6 so that would get you 71-75!
What are people’s thoughts on this? Love running parkrun on a Saturday and giving it a real hit. If that’s my main goal what sort of training setup would work best?
During all of Track season I’ve been injured my legs couldn’t take all the stress and I’m really glad the season is over because now I’m doing a run ever other day 5 miles on Monday Wednesday Friday and was wondering if you had any other advice? decides adding a weekend run once’s I get conferrable with that. And my legs are also aren’t the strongest and was wondering what I should do for that gym work or just easy mileage?
What are your thoughts on running 7 days a week with 2 workouts. One interval workout(not high volume) and a 10+ mile long run.
Hey sage, thoughts on intermittent fasting? Do you think it is suitable for an endurance running lifestyle?
I'm 50 years old, but a long time runner. Should I be concentrating more on perceived effort and breathing or heart rate? I can be talking comfortably, but be well into zone 3 on my easy runs.
thx sage
I thought he was trying to hug me.
Your easy run is like my Sprint 😂
This year I’ve started to bike to and from work. It is about 20k each way averaging 23-25 km/h, 5 days per week.
I’ve been having trouble inserting my running as I don’t know how to count the biking effort into the overall scheme.
Can you recommend any resources on this?
Easy day = zone 2 = good workout ?
Easy day + fast = jung miles ?
Do you choose the type of training according to your heart-rate, e.g. if it's too high or too low?