How Easy (or Hard) Should An "Easy Run" Be

OBJECTIVE
Easy 8 mi.@ 8:53/mi.

ACHIEVED
8.02 mi.@ 8:50/mi.

5:40 AM 77F 89% 4 mph

I haven't really figured out how fast or slow to run "easy runs". Over the past six weeks, I just run how ever I felt. Sometimes that led to fast runs; other times slow. Today started out relatively slow. I decided to "put a little effort into it" so I would be closed to my target time. I ended up just under it. How fast should an easy run be? There are tables and formulas. But I've also read about just leaving your watch home and allowing the run to be paced however you feel. I've also read that you can "speed up by slowing down".

Along these same lines I've heard that it's best to stay away from "junk miles" (too slow). I've also heard there is no such thing as junk miles.

I don't know what's right and wrong when it comes to these thing ....

I pushed today's run a bit out of the "easy" range for me ... but not much. It just required slightly more focus and attention to pace.

PRE RUN
apple juice

POST RUN
SlimFast
Later, water , multivitamin, oatmeal w/flax, brown sugar & 1% milk

First Tempo Run in a Long Time

OBJECTIVE
7 mi. w/4 mi. tempo @ 7:30/mi.

ACHIEVED
7.04 mi. w/4 mi. tempo @ 7:25/mi.

6:09 AM 75° 89% 4 mph

Drove over to Faulkey Gully to run the bayou trail. I dropped in at Louetta which I now know is almost exactly the midpoint of the trail ... thanks to the mile markers that have been installed along the trail. From there I went up the path and extended my warm up to cross Eldridge and continued to the dead end. From there, I came back and crossed Eldridge, took a short break then started my tempo run.

I had been dreading this one somewhat. Only because I haven't done a tempo run in a long time and I didn't know if I could hold a 7:30/mile pace for 4 miles. I'm sure it was this anxiety that led me to start out too fast. But somewhere between 1/2 and one mile, I settled in to a better rhythm and found the pace. I don't recall running this pace over any distance before so that's probably why I had some trouble finding it.

I just kept trying to relax and "run strong". Most of the time those attributes seem opposed to me but I had pretty good focus this morning. I was a little faster than planned over the first mile but felt pretty good. I decided to try to hold it there over the second mile (which included the turnaround at the bottom of the path). The return trip felt like more of a struggle but I stayed focused and reminded myself that I was over half way done. The third mile clipped by and I was heading for the top of the trail. I figured I was going to have to keep going all the way to the top of the trail and cross Eldridge and go to the dead end to get the full 4 miles. I was exactly right. Fortunately, traffic wasn't too bad crossing Eldridge and I didn't lose much time there. I finished strong and very spent. A blue collar guy in a truck saw me finish and asked if I needed some water. This was quite generous and thoughtful on his part. I declined, telling him I had some back at my car which wasn't too far back.

My mile splits:

7:25/7:24/7:26/7:25

I'm happy with the consistency and very happy that I came in under the planned 7:30.

My legs felt good today ... after doing some "clam shells" last night.

PRE RUN
GrapeNuts w/skim milk

POST RUN
SlimFast
Later, water, multivitamin, Kashi GoLean cereal w/skim milk, 2 homemade waffles with maple syrup, tall glass of 1% milk

Not So Easy Run

OBJECTIVE
9 mi.@ 8:53/mi.

ACHIEVED
9.03 mi.@ 8:56/mi.

5:31 AM 75F 91% 6 mph

Had some general soreness from the beginning. Most of it dissipated once I got warmed up. I just ran easy but found myself around 9:04-08/mi. Struggled in an effort to go a bit faster so I just left it there until I turned back at the midway point. Started playing the "2% more effort" game. I focus on putting just 2 percent more into every stride. I've found this is usually good for a 10-25 second pace reduction. I only wish I could stay mentally focused longer. I'm getting better but its still too short.

I ran the bayou trail from the Y. It looks like I'll be using the Y as my starting point more often now that my runs are longer.

PRE RUN
2 FRS chews & water

POST RUN
SlimFast
Later, water, multivitamin, 5-grain w/flax, brown sugar & skim milk

Training Schedule: July 28 - August 3

Monday - Easy 9 mi.@ 8:53/mi.
Tuesday - Rest
Wednesday - Tempo 4 mi.@ 7:30/mi. (Total distance = 7 mi.)
Thursday - Easy 8 mi.@ 8:53/mi.
Friday - Rest
Saturday - 18 mi.@ 8:53/mi. w/3 mi. pickup @ 7:55/mi.
Sunday - Rest


I'm nervous about changing up my approach but the doctor and physcial therapist say I need more rest in my schedule. I'll see how this goes.