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You are here: Home / running / How to run really really slowly

How to run really really slowly

August 2, 2012 by MCM Mama 15 Comments

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.

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Filed Under: running Tagged With: recovery, slow run

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Comments

  1. Meredith @ DareYouTo says

    August 2, 2012 at 7:46 am

    Yes, sounds like a success lol. Those runs without any pace or mileage can sometimes be a relief!

    Reply
  2. Jess says

    August 2, 2012 at 7:48 am

    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!

    Reply
  3. Miz says

    August 2, 2012 at 7:52 am

    you forgot one other tip:

    RUN WITH CARLA 🙂

    Reply
  4. Kierston says

    August 2, 2012 at 8:15 am

    Love it! Especially #5 lol

    Happy to hear you had a great recovery run!

    Reply
  5. Leah @ Chocolate and Wild Air says

    August 2, 2012 at 8:28 am

    I’m with ya – sometimes recovery runs are tortuous! I’ve found that not tinning myself works best for me too

    Reply
  6. Johann says

    August 2, 2012 at 9:51 am

    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.

    Reply
  7. nicole says

    August 2, 2012 at 10:16 am

    another tip: get pregnant. 🙂

    Reply
  8. Amanda @RunToTheFinish says

    August 2, 2012 at 1:04 pm

    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

    Reply
  9. Kelly @ Cupcake Kelly's says

    August 2, 2012 at 5:17 pm

    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!

    Reply
    • MCM Mama says

      August 2, 2012 at 6:27 pm

      My problem is more because I used to be faster, so my mind wants me to go faster than my body currently can deliver.

      Reply
  10. Char says

    August 2, 2012 at 9:18 pm

    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.

    Reply
  11. Beth (i run like a girl) says

    August 2, 2012 at 11:12 pm

    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.

    Reply
  12. Mom's Home Run says

    August 3, 2012 at 3:00 am

    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.

    Reply
  13. Erin says

    August 3, 2012 at 2:14 pm

    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. 🙂

    Reply
  14. Andrea says

    August 4, 2012 at 6:05 pm

    I don’t know how you run anything but slowly in this heat.

    Reply
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Who is MCM Mama?
A slightly obnoxious mom and wife who loves good beer and running, who struggles a bit with depression especially in the winter and when running isn’t allowed, who’d rather go on a fun vacation than upgrade the kitchen or add a master bath, and has a minor addiction to the Marine Corps Marathon.

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