I am very much in the school of thought that believes that easy/recovery runs and long runs should be run at a comfortable pace. This is not to say that you shouldn’t run tempo runs/intervals/speedwork, etc. at a fast pace. Just that you should take it truly easier on your recovery runs. But how many of us are likely to do that? Based on my recent 8k, McMillan says I should run my easy runs between 9:59-10:52 and my recovery runs between 11:00 and 11:50. I can guarantee you that my RRCA books would say even slower. And I’ll be honest – I can’t stand to see an 11 at the start of a mile. In my mind, I am faster than that. So, even if I set out with the best of intentions of staying slow, I NEVER run that slowly (unless I start way too fast in the first mile and then all bets are off.)
So, yesterday I decided to run my recovery run (I’d done speedwork on the treadmill the day before) as a true recovery run. As luck would have it, I’m pretty sure I did run the prescribed pace (or possibly even slower).
I have no idea exactly how far I ran or how fast or really even total time I was out there. I could probably get a reasonably accurate estimation using mapping tools, but honestly, I don’t care. I ran. I ran easy. I sweated (a lot). I worked out the tightness in my calf from my previous run. I felt good afterwards.
I’m going to call that a successful recovery run.
mcmmama
mcmmama
mcmmama
{ 15 comments… read them below or add one }
Yes, sounds like a success lol. Those runs without any pace or mileage can sometimes be a relief!
I know I read recently that most of us are running are long runs too fast and our speed work too slow, but to be honest, I’ve never been good with any of that stuff. I go out, I run. I get to the end of my planned miles. I’m not much of a thinker/planner to begin with, so your run sounds right up my alley!
you forgot one other tip:
RUN WITH CARLA
Love it! Especially #5 lol
Happy to hear you had a great recovery run!
I’m with ya – sometimes recovery runs are tortuous! I’ve found that not tinning myself works best for me too
I would post under “How To Run Really Really Slowly” “just stay behind me”
I don’t have a Garmin and never look at my watch during a run or race. It definitely works.
another tip: get pregnant.
Yes I could see running in the hottest part of the day slowing me down immensely! I’m sure I don’t do my runs slow enough either
I’d like to add run behind me. My pace definitely starts in double digits, so is my fast/track pace. I’m okay with it
although it is nice to leave the watch at home sometimes!
My problem is more because I used to be faster, so my mind wants me to go faster than my body currently can deliver.
It’s so hard to be disciplined to run slowly. It just doesn’t feel natural. But having said that, I’ve done my fair share of slow runs this year and it’s not that bad.
That sounds like a foolproof recipe.
I have a hard time “running” slow on my recovery days, but I’m happy to take walk breaks on recovery days. So I trick myself into a slower pace by doing run/walk intervals.
I might have to try that leave-the-watch-at-home thing.
When I read this title, I immediately thought: I can do that, I can do that! I am a very slow runner by nature. It’s just who I am.
Since I have upped my mileage and intensity I have REALLY learned the importance of running my slow runs SLOW. I regularly run miles in the 6:00-7:00 in my training but often my recovery/easy days are in the high 8:00′s to low 9:00′s. It took me a while to get used to it, but it has made a world of difference and helps me recover and be fast on my fast days.
I don’t know how you run anything but slowly in this heat.