Why (and how) I Run Easy in order to Race FAST
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- Опубліковано 3 кві 2021
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🔹 In this daily running vlog, you will hear my thoughts on training for 5k running races all the way up to ultra marathons. Also, we will discuss the best running shoes of 2020, and running shoes that are not working in the current calendar year.
Seek Beauty
Work Hard &
Love Each Other - Спорт
Living in the Netherlands (Nederland, just like the town, in the Dutch language) having a town named after us 2800ft above sea-level made me giggle a bit watching this 10ft below sea level...
I had a awesome weekend. ran my first ever marathon. 3:54... happy me...
Nicely done and congrats brother!
@@maxe6538 thank you my friend
When you make records in training, you will never make records in a race. Easy days easy, hard days hard 💙 Happy Easter 🐰
I chose my username to remind me to do this due to injuries. It’s been 7 years and still a work in progress. I don’t think most runner truly appreciate how hard it is to slow down on those easy days especially when you are feeling good.
HE is risen! Have a blessed Easter DGR Family!
ALELLUIA HE IS RISEN INDEED!!!
When I was young, I only needed 2 easy days between workouts. As a masters runner, I found that every 3 days keeps me fresh and lowers the risk of injury. So every 4th day is a track, tempo, or long run. The days in between are easy by feel.
Great timing for me to get this in my notifications today! At the start of a base building phase myself right now. All super easy, with a small amount of regular low load / low volume neuromuscular work at 5k pace to try and remind my body what speed feels like! Good luck with your race, Seth!
Love your channel James. I always recommend you when people need a place to go to for workout exercises for running!
i guess it's kinda off topic but does anyone know of a good website to watch new series online?
I appreciate the effort that has gone into the editing of this vlog. A huge variety of shots and framing used - bravo! I've seen great benefits from my recent slow-run ultra training block ahead of my 50 mile ultra. I know, having tried, that the speed is locked away and ready to be unleashed. Have a great day DGR community
Beautiful drone footage!
QD: I used to do all of my runs at the same pace. In this training block, though, I started first with 2 months of slowly building up the volume and only doing easy runs. Then as I started this training block (I am 2 weeks out from my taper), I slowly started adding hard workouts. At the beginning, Perhaps 5-10% of the distance was hard. Now, I am at about 20-30% hard in this 4 week phase. It has kept me injury free (knock on wood) and the easy days have definitely allowed me to go harder on hard days. As such, I have seen great improvements in performance. One thing that has helped me, in addition to this, is going from 6 days per week to 7 days per week. I start my week with a super easy recovery run. That run seems to loosen up my muscles and help with recovery. Before, I found that my first run of the week was very stiff and a bit too uncomfortable. Now, my recovery run is relaxing and like a massage and what would have been my first run (now my second run), I feel like I can enjoy more and do at a normal tempo.
I love your vlogs, but today- wow, you DID make sense and it’s great advice Seth - thanks- I am trying to get to this and when I don’t listen I get an injury.......consistency and listen to the body. Keep up the great work
Thank you Seth for sharing your volume plan!!! This has really helped me rethink my training approach and strategy towards two to three races a year. I have struggled with some lower leg injuries over the past few years, and I think seeing your strategy is helping plan better to avoid injuries.
loving this vlog Seth!! so much insight, so much information that I can implement into my own training..and your enthusiasm is just so inspiring..I'm nowhere near your volume and intensity but your vlogs help to always turn that door knob and go run!! Anyways keep doing what you do and salutes from Indonesia🇮🇩!!
Good morning. Love the B roll!
Superb video Seth - one of your best. I'm just starting tuning phase for June mara and this is a great message you are sending. Your energy, as ever, is rejuvenating. Easy is Easy - Hard is Hard 😊
Always love your posts. Informative.
Perfectly clear! Love your VLOG. 👍Thanks for the inspiration.
I needed to see this! My easy days make me feel like I should push and go faster. I'm glad you really do the easy runs too!
Always awesome seth.
Great to see that a town in the hills is named after my country ''Nederland'' / the Netherlands. Some parts of the Netherlands are actually below sealevel... So greetings from down here Seth! Been following your channel since january 2021 and it's really inspiring for me. I 've been running/training again for new races since a lack of 4 years. So big thanks to you for uploading all these helpfull video's. Especially during these hard times of the pandamic. Wishing you all the luck with your race!
Morning, Happy Easter All! 🐰🐣
Made perfect sense Seth, you explain things really well. 😃
Great vlog today, thanks for the effort
hi seth! im a 14 yr old runner from philippines
Happy Easter!
Love the drone footage! Sounds like the Lydiard way. I've always tried to follow it as well as what Joan Benoit used to say about being an athlete first !
Excellent vlog Seth! How I wish to be able to jump on a plane and go run in beautiful Colorado. During winter, it is hard here to run fast so it is mainly easy running. Will throw some hill bust. Now that spring is here and roads clear out, adding two speed/work out sessions per week. No more or else my body will break down!! Easy days easy and hard days hard...you should put this on a t-shirt 😜. Happy Easter !!
I struggled with the need to always have a fast pace but these running slow videos (this and the previous one) have helped immensely. Now I love some long, slow runs
I love this explanation!
QD: I have been getting a lot better at easy days easy. I used to take all easy days between 7:20 and 6:50, but I realized that I was too tired too often. I mainly switched up my style because you enlightened me about a year ago, so thank you.
Good explanation Seth. Now it makes sense. I've been wondering how run easy will make you run faster. Fantastic.
Good morning, DGR!
The famous Magnolia Road!
This vlog was a masterpiece. If they had a vlog awards show, this one would win a Vloggie.
I did a lot of 13 min miles last year when I was new. Helped get over the stigma of needing to run fast. Nice shirt at the end. I still haven't been to andy's yet.
It's funny. When you asked what type of run you miss when it's not in the schedule to find your place in running, the first thing that came into mind were intervals at the track. There's a high school track 0.6 miles from my house and on the weekends, when it fits my goals, I jog there and run repeat 200s, 400s, and 800s. It just brings a smile to my face when I think about it. I also feel as a 46 year old, first year runner who is relatively slow, this is an unusual part of running to enjoy. I do 1.5 to 2 hour long runs every Thursday, and I enjoy that somewhat. I also enjoy easy days somewhat, especially when I can run on trails at a local park. But fast intervals, even though my legs hurt afterwards, feel happy.
You seem to be following a solid training plan!
@@seatownfan Thanks!
Catching up. Great QotD. Discovering MAF 9-10 months ago helped me redefine what "Easy' truly means, not what I wanted to think it meant. As a result it has rejuvenated my running. I'm coming to the end of a 3 month 80/20 training block and have done a really good job of balancing Easy and Hard days... and I don't feel cheated from doing anything I really want to do in my running (e.g. get in enough hard running). Keep running...
Seth, great vlog and takeaway here. For me the thing I have tried to master as I've gotten older is to shelve the Ego! Many times while running either someone would pass me or I'd come up behind someone and what I was trying to achieve on that day for that run goes out the window for my ego kicked in. I'd run too fast to keep up or catch someone when I was supposed to be on an easy day or long run or tempo etc.
Now, I see it in others, someone flies past me and 3-4 km down the road I catch them or maybe I don't catch them but you just know when people are trying to prove a point, because that use to be me at times.
Thanks again Seth for all that you do!
DGR Strong
Love the run vibes
Watching your videos helped me SLOW down the last year... Basically came to terms with not running my easy runs faster than you... if I’m also not running as fast as you and my 5k PB dropped 2 minutes!! 🥳 so THANK YOU!!
Seth right on edge of making USA Olympic Trials and an elite mountain runner, best to follow his advice but not his running paces! 😀🐐🐰🐣
I live in Fort Myers but will be on a trip when the race takes place in Naples. Wish I could be there to see you in person! Maybe next time. Good luck for race day.
HAPPY EASTER EVERYONE!!!
80 % easy 20%fast. All about saving the fast days for fast days to hit PEAK performance!!! Enjoy your day!!!
Great vlog!
11:05 Well said!!! That is the most concise and crystal clear explanation for easy running I've heard. - I wrote this before I heard you say the same thing at 13:05!! So you've got independent verification from me!!!
Your advice is spot on. Unfortunately I still see a lot of runners slower than you calling their “easy” days 7:30 pace. Your right that running slow requires a bit of humility and long term focus. I think a great way to control your recover days is with a HR monitor and/or Stryd PM. Otherwise it is easy to fake an easy day when ironically this is the time your body gets faster.
You are amazing!
As always love your vlogs, as someone in the metric system would greatly appreciate the occasional metric breakdown. Keep up the great work 😊
Easy run easy beat music :) love it. Greetings from Poland!!!
QD: smooth/easy runs by feel without looking at the watch (per your advice Seth).
This topic with the 2 other vlogs in 2018 is one my favorite, thank's Seth and keep going.
I've been running seriously for 2 years and only now do I feel I truly understand this and can apply in practice. And my race times have plummeted as a result
Shout out to Ruth Chepngetich - World Record Half Marathon (Mixed) in Istanbul 1:04:02
Beth Potter as well!
QoD: I´m bad at backing off after a hard workout. Sometimes after a tougher workout, I want the "quick reward" or "return-to-high" feeling that came after the challenging workout. I try to bring dog with me after hard workouts, because it forces me to go slow, and I find I end up enjoying the run perhaps more when I "observe" the "change of pace". Great vlog today, Seth. The "tracking drone" is a gamechanger for meditative scenery, and your report was priceless. Maybe you can a couple down days in Austria and you can hop the train to neighborin Switzerland. Would love to take you on some local single tracks! With dog! :)
I’m a bit early on in my running journey so I’m still learning. I’m now adapting to where my easy days are still hard but easier and my hard days are just plain harder. It’s been difficult to shift through the data when my HR says I’m going at it pretty hard but my body says I’m okay.
Could you do a video on your strength training and specific drills? Great work as usual
QD: I mix up easy and hard efforts, be it on the trails or the road, I always listen to my body during the first kilometers, I do recovery runs as well, sometimes with 0mm drop shoes (New Balance Minimus Trail 10v2 and v3, Altra Lone Peak 5.0), sometimes I do a double if my schedule requires it and I rest minimum one day a week, mostly mondays. Tomorrow I will do a ski tour (Skimo) with 900m vertical ascent. I want to go swimming more often for recovery. Stretching is very important to me but I know I should do more form drills and plyometric training. GREETINGS FROM SALZBURG/AUSTRIA!!!
Happy easy"er l'egg!!
Don’t second guess yourself. It’s all good stuff. Love the stunt garage in the kitchen!!
I caught that reference Seth...any ambition to run MDS one day? LOVE your channel, you've inspired me to run my first ultra!
I seem to have a pretty good balance at the moment, two 15k hills tempo runs in the week & one 30k long run in weekend, I find because I run the tempo runs hard plus the one long run, the other milage in the week I can only run at slow pace, good luck with the race coming up Seth 👊🏼😀🍀✅☘️🌴🌲😀
I feel I do push it too hard sometimes. I’ll definitely feel it the next day. I do find it challenging to slow down, but you’re right it is absolutely necessary. Sometimes if my legs are extra tired I will take a day off or ill go hiking/walking instead.
QD: Used to do Z3-4 running every run. The last 6 months, I target Z2 for most of my runs, with a tempo/threshold workout thrown in weekly. I think that's been helpful for injury prevention
Great content, loving the instructions on how to become a better runner through applied effort and learning through your many years of running. What are your thoughts on STRIDES at the end of a long run or easy day. Thanks in advance
Who is flying the drone while you run to get all those spectacular shots? Such beautiful scenery!
I've always been running at a moderate to hard effort which cause shin splits and being too sore to train consistently. I started running again in January with the goal of running 1,000 miles in the year. This year, most miles have been slow and easy at around a 10 min/mile pace and I just knocked 3 minutes off my 10k PB to 51:43! I can finally appreciate running slow and letting my body adjust to the volume
Hey seth. Live updates within the video of how your run is going and how you are feeling would be cool.
QD: I'm pushing hard on my hard days, but it's "hard" to keep the right pace on easy days. I always tend to go 10-15sec/km faster than I should.
what did you eat with you coffee?? looks good! have you ever made a video about what you eat depending on the type of run you do after?
QOD: I run by pace for speed or simulation/trial runs, and easy runs I limit to HR (150 or less, typically) with recovery runs a bit slower. Typically 1 speed session per week, the rest at easy pace. Great scenic shots !
Have you tried those massage pistols?
They really hammer your muscles like a jackhammer. Just love it🙂
stay safe out there buddy
Stay safe from what exactly
HAPPY EASTER!
Qd:) Tuesdays and saturdays hard, rest of the days easy. Has worked well.
I have learned the hard way to take it easy on easy in order to go hard on hard days. Wisdom comes with age, I do have a nice balance.
that is a cool place to run
I stopped doing easy runs. I go on an easy run but I always think while running that it is a waste of time and do a long or fast run instead.. So now on easy days I just make long walks.. I noticed that just making 3 long runs a week (over an hour each) is enough to stay fit and healthy.
As a slower runner, it's hard not to fall into that black hole of doing medium to hard intensities every time out.
True, I sometimes start running super slow for like very first 5mins and then accelerate for no reason when I'm not supposed to 😑😄
Yeah, for us runners in 6-7 minute race pace, that is 10-11 minutes/mile, that feels so slow!
I read somewhere where it was described as feel good zone, it’s that zone 3 pace that makes you feel good about yourself after your run but not very effective in getting fitter. It’s too fast for an easy pace so you need more recovery time and you can’t hold it long enough to stimulate endurance but it’s also too slow to stimulate LT and V02max. Another reason why MP runs are used sparingly in a lot of training plans, they are generally in zone 3.
I completely agree. I have three speeds. Walking, slow jogging, sprinting so all of my runs end up being at a similar pace
@@GoSlowToGoFastOG What is an mp run?
Hay mate another outstanding vid!!! sorry if im asking same questions that already been answered but what drone do you use? many thanks in advanceto anyone who can answer :)
crazy to see people in the gyms. gyms have been closed here in Ontario for months
A huge mental turning point in my running was in just giving myself permission to ease back during a run. If you’re not enjoying it you’re doing it wrong!
QOD I always push too hard lol. Ego is a heck of an issue. It is a mistake to compare yourself to your past fitness too.
QD: Happy Easter everyone! I’ve never been good at differing my easy days and hard days. I have also struggled finding a local track to do some threshold runs and sprints.
QD: rule of thumb for me: 80 (easy) / 20 (high intensity) at a week level. Always listening to how my body feels at a session level. This allows me to then calibrate intensity and eventually redistribute the plan for the week. Meaning: if I feel very tired or if I feel really well I can change the objective and reorder the sessions of the week. The super macro end goal is stay healthy and keep on running!
Magic measure. Top marks.
Agree with you 100 about off days lol. Easy does it but go out and run
I Adore your Advices on running. For i am trying to get back into running Again. I had a slight injury in my legs, Desire is for me to get Back into running. How and what should i do to motivate me And to re-assure myself?
QD: I think I balance fairly well. My base pace is anywhere from high 8s to low 9s, so my recovery runs are done in the 10-11 range.
Hi Seth,
I'm new to your channel and I love the videos. I'm kind of a beginner, so I'm trying to soak as much info as I can.
Something that has been on my mind is cadence itself. I've heard much about optimal turnover and so on, but it doesn't seem to work with me. I have done some 0,5 km repeats (3:30/km) yesterday and a 10 km run (50 min total) today and surprisingly my cadence was the same at ~155. The only thing that changed was my stride length (1,8m for 3:30/km and 1,3m for the 10 km). Is there something wrong with my form? I feel very strong while running like this and I feel that my form is getting better the faster I run/the longer my stride is. Also, I'm 182cm tall and have freakishly long legs, is that a factor too? I think that might be an interesting subject for a video as I haven't seen much info about that.
Also I have just ordered Asics Novablast after watching you reviews. I'm so excited to try the out!
Keep up the great work! I hope we will meet during a race someday!
Filip
Welcome Filip!
QOD: I will have 2-3 recovery runs per 10 sessions I do. The other 7-8 sessions are faster recovery runs to keep the legs moving and workouts. The recovery runs for me are around 7:15-7:45 and the normal runs are at 6:25-6:45. To add onto this that are considered Zone 2 which is 5:30, Zone 1 which is 5:10 and CV which is 4:48
I generally like to follow each hard day with 2 easy days. So basically going hard once every 3 days
Yea sometimes easy if I hit some trails or hilly roads turn moderate. Love running the hills but on easy should walk or jog them. At 59 running for fun and little competing against myself. I try but it’s about 🤩
Seth, really been looking forward to the UA Flow Velociti Wind review. Haven’t seen it since the unboxing in Leadville, will you be getting to it??
I do a really bad job with balancing my pace on runs. On my average runs I try to stick around 6:30 per mile and on my long runs I try to stay under 7min. It worked for me in college but now I feel like on my easy days I should slow it up a bit
QD: I am a terrible recovery runner. I am so in love with effort running that I just fly and even when I feel like I am going slow I am going too fast. I need to do better but I don't regret flying haha
Seth, you should get a whiteboard to use instead of your sheets of paper/card.
QD: I get caught in that 7:30-8:00 gray area a lot! I don't have a watch yet...just strava notifications every half mile.
That Bobo is toasty!!
QD: I was really not balancing my training well, doing too many hard days. I then was able to get a slight balance but wasn't consistent enough, now I have a groin/hip injury! Not running is depressing 👎
As I’ve matured as a runner over the past year, I’ve got into a good routine, I think. Wednesday and Saturday is for speed work and tempo work. Sunday is looooooong run and the rest of the week is slow, easy cruising.
When I’m tapering, I miss 400 repeats and massive, slow long runs. Not sure what that means my niche is. 😂💁🏻♂️
QD: Easy days I focus on the legs and breathing. Harder days are when I dial in the pace.
I used to run 10km about 4-5 times a week all sub 5min km. Got injured and now I do easy days easy hard days hard. A few months ago got a new pb ~38min for 10km (my fastest in training on a hard day was 40min)
QD: Through the years I found out that 2 days in the week of speed workouts and the other days easy days really work for me. Onward and upward and Happy Easter to everyone!
@Ethan Briggler We are on the same page Ethan. Good luck with your training!