Sage Canaday's No.1 running tip

[Bazza1234]

I thought that this was appropriate after the discussion earlier this week about the apparently very slow easy paces in the MyAsics generated plans

youtube.com/watch?v=q9b2e6C...(Not working as expected?)

[runner56 Graduate]

Thanks Bazza. Interesting stuff especially the elite marathon runners taking it very slow on their easy training days

[AngieS Graduate]

Thanks Bazza. Great tip. I'm off out for my long easy run of the week in a couple of hours and was considering whether to try and push the pace a bit as a trial for my 10k race on Good Friday. And this has confirmed it, the answer is no - take it easy. So I shall happily ignore the Garmin and tootle round at whatever pace feels comfy!

[Bazza1234 Graduate in reply to AngieS]

Does your training plan for the 10K include some "race pace" workouts between now and race day?

[AngieS Graduate in reply to Bazza1234]

No. It has some shorter tempo runs and interval sessions. To be honest, its traditionally a fast field anyway and I'm expecting to be in the last few finishers. As long as I finish, I'll be happy as its my first experience of a race!🏁😃

[Bazza1234 Graduate in reply to AngieS]

"Race pace" for you is only what you decide it will be I have decided on a 10K race pace of 7 mins per K so I have done 5 runs over the past two weeks 5,6,7,8,and finally 9 tonight at 6:50 mins per K . So I am happy that I should be able to achieve the 7min per K pace and who knows what the day will bring, maybe better. I did the same kind of training for a 14K run last year - proved to myself that I could do the distance at a certain pace - and then the excitement of the day improved that by 30 seconds perK

[AngieS Graduate in reply to Bazza1234]

Totally agree, Bazza. I'll be trying to ignore what's going on around me and run my own race at my own pace. Just got back from my run - I live only 5 minutes walk away from the start of the race route, so have been able to try out the official race route over the last few weeks. Interestingly, I did ignore the Garmin completely and just took it very easy - and managed my fastest 10K yet.

[misswobble Graduate]

I think that's very true. I read that about the elite kenyans running very slow in training

Sounds like sound advice to me. The over-use thing is spot on.

[Bazza1234 Graduate]

Once I get this 10K race on Sunday out of the way, I am going to spend a few months doing just that - I am intending to work myself up to 40K per week at a conversational pace. One writer says that the pace should feel like you are deliberately holding yourself back. I did a 5K last night like that - held myself back using my HR monitor and keepeing below 120BPM and did the 5K at 8:50 min per K pace . I noticed at the end of the 5K a very nice feeling - my breathing was no more than if I had walked it , but my legs were tired. I think this is telling me something.