Yesterday I received an email question from one of my new athletes. She is training for her first 50 miler at the Big Horn. Her question was about her slow pace on her easy days. Specifically, it went, "should I be running this slow?" My answer was a big fat YES! I explain to her that this slow pace had several purposes:
- to allow for adequate recovery between harder, key workout days
- to allow your weekly mileage to be higher and more consistent without added too much fatigue
- and it is a great time to enjoy being out and work on great running form
I gave her an example from the Kenyans. Kenyans are known for their hard training, but what sometimes gets lost in all of this focus is their recovery efforts. They are VERY SLOW. It is not uncommon for them to run almost 5 minutes per mile slower than their race pace. To put this into perspective, do the math. If you are a 6 minute per mile 10ker, your recovery effort should be near an 11 minute mile. Now pace is all releative to ones ability and an 11 minute mile may be fast for some, for this runner it is very slow.
I often witness runners running way to hard on their easy days and recovery days. This is typically one of the bigger adjustments my athletes need to make mentally when first starting a coaching program. They are surprised at how easy they run on easy days and how hard they run on harder days. This is especially the case for trail runners who run hilly terrain all of the time. Eventually, all of their efforts can morph into one moderate pace due to the terrain, causing very subtle fatigue at first, and through time, can become too much cumulative fatigue and cause performance problems when harder training is needed.
Another great way to become "okay" with running really easy on your easy days is to start running barefoot to strengthen your feet. This is something I prescribe in my Training Packages and with my athletes. Recovery days are great to head to your nearest turf field or manicured golf course for a 20-30 minute barefoot run. Foot strength is essential for proper running form, bomber leg strength, and injury prevention. If you do not have turf close by, I use Vibram Five Fingers for my barefoot runs and are awesome on any running surface, especially nice soft grass and trails.
During the spring here in the Tetons, I wear a pair of Injinji socks to help with warmth and they also help with initial rubbing without socks, and I just like the feel better.
My Injinjis and Five Finger KOS
I am lucky enough to have great trails right out my back door, perfect for shorter recovery days and for my Five Fingers. It is mud season here in the Valley, so had great cushioned trails today!
My Back yard double track trails
Sneak Peak of the Grand Teton
Today's workout: 20 min barefoot at 10-12:00 pace or zone 1 heart rate.
With the snow pack in the mountains, it will still be sometime before some great epic alpine runs can be had. But my feet will be ready!
E
Comments
So, as you can see, zone 2 is very important even though it is not fast - it will make you faster!
You are on your way - and make friends with your ego, it is just fear trying to have it's way with you. Thanks for sharing - E
So even though it feels really slow - I'm going to stay on this very unfamiliar path for a change. It may hurt my ego for a little while, but the pleasure I'm getting from running consistently without injury is so exciting.
I sound like a broken record here: Thanks Eric.