From steve ash on Wed, Jun 05, 2013 at 11:14:05 from 174.52.100.252
What is a slow recovery run pace for you Jake if you don't mind me asking? I have seen many elites daily pace runs at 7:30-8/min or so when running over 100 mpw. Not sure but Bill Rodgers training logs also seem to exhibit that from what I can tell.
From Jake K on Wed, Jun 05, 2013 at 11:31:28 from 67.177.11.154
That's pretty much the range I fall into as well. A lot of 7:30-8:00 miles. Especially when I'm doing more quality workouts. Right now my "hard" sessions haven't been too hard, so more recovery runs have been ~7:00 pace. But when I get cranking on the workouts, the recovery runs get slower. I rarely run faster than 7:00 pace on easy days.
From Jake K on Wed, Jun 05, 2013 at 11:32:01 from 67.177.11.154
Today was just about 8 min pace... 10 miles in ~78 minutes.
From steve ash on Wed, Jun 05, 2013 at 11:40:19 from 174.52.100.252
Thanks, good to clarify that. That gives me a little more confidence in going a bit slower on more of my runs. I'm definitely a slow learner when it comes to that..
From Jake K on Wed, Jun 05, 2013 at 13:28:24 from 67.177.11.154
Some would disagree, but I think you can build endurance far better by going longer and easier on the recovery days. I never broke 15:30 for 5K in college, and now I can run that pace for the half-marathon, so the method (at least in a n=1 sample) works! It took me a long time (and lots of injuries) to realize it myself.
Not that you are old :-) .... but especially as you get into your 40s, its harder to recover while running moderately hard every day.
Plus, its just nice to go slow some days and enjoy the run.
From Lulu Walls on Wed, Jun 05, 2013 at 14:34:44 from 155.98.164.38
One more reason not do Yoga... Maybe you can use this to get out of stretching too :)
From Jake K on Wed, Jun 05, 2013 at 14:38:47 from 67.177.11.154
"Praisemoves" is a winner. I need to get that workout DVD. I'll alternate that w/ my stripper workouts, and be running 1:04 in no time.
From Jason D on Wed, Jun 05, 2013 at 21:19:58 from 24.1.80.94
https://www.youtube.com/watch?v=o-50GjySwew
I can see it now. "AM: 13 miles of prancercise up to work."
From Jon on Wed, Jun 05, 2013 at 21:23:56 from 107.203.52.135
Agree on the 7:30 or slower pace- works for me 90% of the time, with huge PR's. I am very vocal if my group is going too fast- I'll try to slow them down or drop off the back. Some of the guys push the pace every day, yet I beat them in races. Go figure. Everyone is different, that's for sure, so gotta train the way you like.
From Jake K on Wed, Jun 05, 2013 at 21:28:51 from 67.177.11.154
Prancercise looks like how I normally walk around our condo. Ask Andrea.
Jon - a lot of women run their recovery runs a lot faster than me :-) Yet I don't find myself getting chicked all that often.
From Dave Taylor on Wed, Jun 05, 2013 at 21:44:44 from 174.23.73.185
Just with the limited time I have been running longer/easier I would have to completely agree with you. It has yet to show up in my race times more than a little bit, but I feel a deep strength building from it. It is strange to end a run feeling more refreshed than when I started. Maybe I should do 10s instead of 8s but I don't want to build the miles too quickly.
From Matt Schreiber on Wed, Jun 05, 2013 at 21:50:22 from 66.17.102.185
Thanks for the reminder. Good to reread the benefits of going slow on easy days to go harder on the hard ones.
From Rachelle on Thu, Jun 06, 2013 at 10:10:11 from 159.212.71.69
Since I started on the Jake plan of slower running I've PR'd in every distance. Everyone is different but I think recovery runs are almost as important as hard workouts. Plus it is just dang fun to run slow. :)
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