- Site:
- http://runninglam.com
- Miles:
- 6033 total / 1093 in 2012
- Goal:
1) Be a healthy and happy runner. 2) Run longer (thinking 60K) 3) Time goals (sub-5 mile, sub-18 5K, sub-38 10K, sub-1:23 half, sub-2:55 full)
Running Laminator ran: "Even elites run thei...
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- 8 miles
- 00:59 time
- 07:23 pace
- 690 calories
- details
"Even elites run their recoveries at 8 and 9 minute miles. So you think you're better than them?"
I got chewed out by a friend last night when I was bickering about my less than stellar race last night. In her mind, I was running my recoveries too fast, leaving me tired and vulnerable on race day. To be honest, there was no way in hell I was going to run PR race in 23F temperatures regardless of how I run my recoveries the previous week, but I get the point. I have to SLOW DOWN on my EASY runs. So this morning, I set out to do exactly that.
It wasn't ideal weather to run slow. The temps were still below freezing and wind gusts were up to 15mph. I wanted to outrun the wind, but my legs were sore from hard effort yesterday so I just suffered through it the best I could.
In some parts it was nice, when the winds died down and I was just running to the rhythm of my own heart. But for a lot of it, the winds were strong and it gave me a headache running straight through it. It's okay though. Whatever doesn't kill just makes us strong, I think.
I bit my lip to escape cursing at the weather in front of schoolchildren. I almost got run over again when this car did not bother to look right before making a right hand turn. Other than that, it was a fairly uneventful run.
Happy Monday everyone. Stay warm and get your workouts in!
Statistics:
Weather - Temp 29F, Humidity 55%, WC 22, Windy, Wind E 13.8MPH
Mile Splits - 7:44, 7:18, 7:32, 7:27, 7:36, 7:18, 7:13, 7:02
- Gear
- Weather
Way to take it easy today Lam.
3 months ago • Like • 1 person
Agreed. Doing a moderately slow recovery run is not improving your fitness, it is only hampering your recovery potential.
3 months ago • Like • 1 person
Man, you do your recovery runs as fast as my harder than EASY easy runs, if that makes sense. Impressive.
3 months ago • Like • 1 person
If you really want to focus on easy pace on your recovery runs, run with a friend who's just starting out or who runs at a decidedly slower pace. You won't be able to run off, they'll tell you (with words or with panting) when you're going too fast, and you'll BOTH feel like you got something out of it when it's all said and done.
3 months ago • Like • 1 person
I agree, though - it's hard to put on the brakes when your mind says, "Slower, slower" and your brain says, "F*ck, it's cold, get me home!" That was my problem the other day, but my pace was hampered by my neck gaiter - pulling it over my mouth made it hard to breathe, so I couldn't go very fast. :)
3 months ago • Like • 1 person
Great advise from your friend. Low HR to let those aerobic muscle fibers heal your body!
3 months ago • Like • 1 person
Speaking of recovery, a friend passed along this link to me and I found it useful. http://www.runaddicts.net/tips-tricks/recovering-from-a-long-run
3 months ago • Like • 1 person
I think it's easier to run slow when it's hot out. Why would we want to be out in the cold longer than we have to?! I'm definitely slower on a treadmill, so maybe try that?
3 months ago • Like • 1 person
Thanks for all your ideas and viewpoints. Running slower shouldn't be harder than running faster right? I'll walk if i have to! LOL!
3 months ago • Like
I need to work on the exact same thing - I never run my slow miles as slow as I should. Thanks for the reminder!
3 months ago • Like