How "easy" is an easy run? (Read 1184 times)

I wanted to add too that I have Garmin, but no heartrate monitor so I haven't gauged anything by how fast my heart if beating.

Well i would thing an "easy" run would be to tun at a comfortable pace. Sort of like a pace that you could run for hours at....(thats how I run my easy runs) Anyone more experienced that could provide a more definitive answer?

Yep, that's about right. Generally I categorize my shorter, relaxed runs as "easy," but my long runs are done at the same pace, just for 50-150% more distance, for the most part. A simple way to guage if you are running easy is whether or not you can talk or sing. k

A while back I switched to using a heart rate monitor. Based on the rules of thumb in the Maffetone thread over on Coolrunning, and John L. Parker's Heart Monitor Training for the Compleat Idiot, I found that what I once considered "easy" was way too fast. Really I had been running tempo, or pace, thinking it was easy because I was not trying to "beat myself". I used the HRM a couple of times per week to gauge appropriate speed. Now that I have a better feel for it, I just go based on speed or feel. (With the summer heat the heart rate monitor scares me ) Ever since I figured that out, running has been much more enjoyable and injury free for me. Previously I had been always flirting with pain and injury, and never quite getting to the point where I was enjoying myself. Several abortive attempts to "start running again" every few years, each lasting 6 months or less. Another rule of thumb that helps me is, if I have to switch from 4-step-inhales/exhales to 3-steps, I know I'm going too fast or hard. This only after I was in the groove with how hard easy was supposed to feel. Your mileage may vary. The "conversational pace" is what we used in high school cross country, oh those many, many years ago.

A while back I switched to using a heart rate monitor. Based on the rules of thumb in the Maffetone thread over on Coolrunning, and John L. Parker's Heart Monitor Training for the Compleat Idiot, I found that what I once considered "easy" was way too fast.

Me too! And now that I've slowed down my performance is steadily increasing. A heart rate monitor is extremely helpful. For me, a Garmin would simply be a luxury, but my heart rate monitor is essential. You learn a lot about your own body when you have that extra feedback.

Most of your miles need to be easy. Your long runs need to be easy. If you want to run hard during your long run, do it only in the last 1/3 or lat 1/2. Running really hard is for your race. To do otherwise and you are racing below your potential.

Most of my workout time is easy. My long runs just happen to be one of my speedier workouts for the week. They still aren't fast; 6:15-6:30 pace is something that I can literally go for miles on and most of my long runs are only in the 10-15 mile range. That doesn't get to be an effort until after 20-22 miles. The first 20-30 minutes tends to be slower as well. I train at negative splits because that is how I want to race. Running long, slow distance gets you good at running long, slow distance. I want to run long fast distance. My easy runs are at a much slower pace(7:30-8:30 pace); my interval work is at a much faster pace (4:20 to 5:30 pace). I mix in plenty of swimming, weight lifting, and (not often enough) bike riding to help speed recovery. I have tried running my long runs slow, and every 3 weeks or so I do run my long runs at a more sedate pace. It doesn't help me improve on my marathon times. Getting my body used to the stress does. I have a lot of experience at this point of bringing my body to a breaking point and starting a cutback week or a taper right before that point. Usually I time it well. This may not work for everybody. It does work for me. Daniels and Pfitz and Noakes have their places (although I will admit that I haven't done a lot of reading from Noakes) and next year perhaps my training philosophy will be different. Right now, though, I'm committed for the rest of the season.

Easy runs are for recovery and general aerobic base building, in that order. Long runs, whether done at an easy pace or whether they include some up-tempo and/or race pace running are not easy runs. The intensity of a run or workout is a function of pace AND duration. Experienced runners do not need to run long and slow. As long as they have enough short and slow (recovery) runs they can do their long runs faster. I never do long slow runs--I mean who has time for that? But that's a whole other thread. This one was about easy runs. Easy runs are shorter.