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Tips to Run Easy!

Monday: 5m easy 9:25/pace

Tuesday: 3m easy 9:10/pace, 40 min strength (chest/legs)

For the last (let’s round up) two years, i’ve been injured on and off again and haven’t started a training season feeling 100%. I’ve tried to play “catch up” and rush right into marathon or half marathon training plans which have surprisingly worked in my favor, but mentally, it is tough going straight from injury to full on training mode. Anyone else feel this way?
Screen Shot 2015-01-04 at 1.25.55 PMI was entirely ready after the PR high from Indianapolis to jump into marathon training. But as soon as i starting training again, my body was quick to tell me to slow down.

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I finally combed over training logs from years ago up to last fall’s 1/2 training and i’m still running way too fast on easy days. I don’t think i ever ran over a 9:00/pace during my “easy” runs. Easy running should extremely easy.  I haven’t been able to run a 5 day week consistently because my legs were constantly fatigued from the last run. I also stopped heavily strength training my legs because I needed them to be fresh for the next run. My legs never felt fresh. Even though I should have caught that red flag, i just assumed constant leg fatigue was normal.

Now let me clarify: I wasn’t overtraining, I was still enjoying running, and the rest of my body felt great. I was just running a lot on tired legs and my paces were too similar despite the workout at hand. My easy runs were between 8:00-8:30s, my hard runs ranged from 7:15-8:00. Those paces are way too close. I have a hard time slowing down and i don’t know if it’s my ego or legs, but either way i need to stop it. So there. I said it out loud.

My name is Cori and I have running issues.

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and coffee issues.

Why am I saying these things to you all? Because I want to run longer, faster and be consistent on a 5 day/week training plan and make it to a 40 mile week without my body breaking down. The blog has always been a way for me to be honest with myself, other runners, friends and family about my life & training progress. Plus when I see my goals on paper (or computer) it’s a good reminder of the changes i’m making & why i’m making them.

Part of the beauty about running is this stuff—>the details! The small changes you make for big race results. I truly feel I have so much more to give on the race course. I’m excited to say that this build up has been very fun, comfortable and easy!

Here are a few tips for running a truly easy effort.

-Breathe through your nose. No joke, try to breathe in and out through your nose.

-Use a heart rate monitor or take your pulse.

-Can you sing? Can you carry a conversation with ease? Good, you’re doing it right.

-Listen to slow tunes or a podcast. (You know how I know you run easy? Cause you listen to Coldplay.)

-Run on the treadmill so you can control your pace.

-Go watchless or hide your pace splits. I keep my Garmin on, but I only put the allow myself to see the clock (actual time, not running time).

-When you finish running easy, you should feel like you could run another hour at that pace.

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My view lately. Just waiting for the snow to melt.

Last Week

Monday: 3hrs shoveling

Tuesday: 30 min stairs/leg (home workout), 2 hrs shoveling

Wednesday: 5.2m easy 8:42/pace

Thursday: 6m 2 x 2 tempo (1m warm up, 2 @ 7:30, 2 @ 7:24, 1 cool down)

Friday: Rest

Saturday: 9.1m easy, long progression (starting at 9:15, ending at 8:15)

Sunday: Rest

Total: 20.3

How much slower do you run on your easy days?

Do you ever re-read old training journals to help your current goals?