You are running your recovery runs too slow | the Graham Blanks easy day

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Күн бұрын

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@benjamin.kelley 9 ай бұрын

If you have knowledge to share, share it, no matter how boring you think the delivery is. Be yourself, and the right people will start listening! One tip is to get a selfie stick for your phone, or a similar action cam setup. I aim to make my talking head portion of my videos high quality both in audio first and in video second, then add in running or lifting clips throughout to break it up. As a marathoner of 10 years, and learning so much more the last 3 or so years, 150-170bpm is "harder than easy" to "threshold pace" for most intermediate to advanced runners, which IS JUNK MILEAGE because people dont build aerobic fitness, not get any benefit, and mist likely overtrain and get injured. Most intermediate to advanced runners with full time lives benefit and properly recover from 1, maybe 2 quality sessions per week, all at "easy pace", which is not a pace at all, rather it's a FEEL. You shouldn't be huffing and puffing on an easy day, nor should you be working really at all on an easy day. This gets especially more obvious when ramping up mileage to 50, 60, 70+ mile weeks in longer distance training, as running 2 x 10+ mile days at threshold pace is just way too much hard effort volume. The 80/20 method has been proven to be the most effectice style of training for most distance runners. Please be careful, you dont want to get injured and be out of the game because you tried to add fitness too quickly. The human physiology can't be tricked or shortcut.

@randystebbins5733 10 ай бұрын

I just came across your channel. Glad to see someone young posting about running. Some of the stuff in your video got my attention. You said that you were running your easy days at 7:00 pace and then later you stated that you were at 6:00 pace. There is a lot of difference there, so would like to know where you average on your easy days. It seems that your heart rate is kind of high for easy efforts. Your coach called it aerobic threshold, which should be about your tempo pace. It would help me if I knew how old you are and what your mile, two mile and 5k times are. The heart rate you stated leads me to believe that should be about your tempo pace. Easy pace should be about 65% of your max heart rate. I believe recovery efforts are very important, and I mean slow recovery efforts. You did say that your "almost day off" might be a 30 minute jog. That is the perfect recovery effort, so it seems that you are doing recovery days. Running all of your easy runs that fast might be okay, but might also lead to injury or burnout down the road. The pros are older runners who are stronger and are more able to run harder for longer times. Just some thoughts. Running is awesome! I've been doing it for 50+ years and also did a lot of coaching. Good luck!

@GoingTheDistance_Running 9 ай бұрын

I think when I said 6:00 pace I meant 6:30-6:59. My heart rate is rather high compared to others. I get up to 200+ during races and workouts. I know most people run at a lower hr but if I did that I would have to run closer to walking pace. I definitely wouldn’t recommend this approach to bone injury prone athletes but I have not had a bone injury my entire life, knock on wood. Thank you for the insight

@PerryScanlon 10 ай бұрын

A 2022 study of elite distance distance runners showed they spend a lot of time at 60 to 72% of max HR. Going below 60% of max HR is probably too slow, roughly suggested by Schantz 1983 study.

@richardmiddleton7770 10 ай бұрын

Your 'easy' isn't actually easy! I don't know how old you are but when you're well trained 150-170 bpm is really high! It's not just about muscle recovery but also nervous system recovery and mental recovery. There is no such thing as junk miles, even a brisk walk is beneficial to the aerobic system.

@GoingTheDistance_Running 10 ай бұрын

Feels easy 🤷

@james_track 10 ай бұрын

It's in your head bud. The faster you run the better you get. Run as fast as you can for easy miles while keeping it sustainable/no burnout.

@johannsebastianbach1649 10 ай бұрын

HR data from watches is far from accurate. Perceived effort is much more valuable of a metric considering every person is different. Working from HR would require testing.

@james_track 10 ай бұрын

Thanks Mr. Bach!@@johannsebastianbach1649

@leocossham 10 ай бұрын

I believe it feels easy for you, because you are mentally calloused to that pace, so it mentally feels easy. It is certainly a way to train, but if you ever start to do lots more quality volume in your workouts you will probably find it hard to absorb and benefit from that without doing 2-3 easy runs per week

@zacharylamar6564 6 ай бұрын

A single word as to why you should do recovery runs and take days off. LONGEVITY. Ghraham Blanks doesn’t do recovery runs because he just simply takes a day off of running and just runs 6 days a week. Nick symmons took days off and had an extremely long career. Hobbs Kessler and Mike Smith are also advocates for taking planned days off. Days off and recovery runs will give your body the rest it needs so you can continue training for weeks and years on end. As for the zone 3 runs (*160-180 bpm aka ‘the orange’ hence the name of orange theory gym) I’m not entirely sure how beneficial it is. Arthur Lydiard basically revolutionized doing zone 2 and easy runs as he found it stimulates lung growth better than anything else. And a polarized training approach has proven to have great success. Also, 10 miles at 6 flat pace will last 60 minutes and at 7 flat pace will last 70 and give you 10 more minutes of aerobic exercise. I’m not here to degrade your training or anything as I’m sure you will see success training so hard, I just wanted to add my two cents.

@Chris-kp1fx 10 ай бұрын

Going too slow hurts your running economy/and effects your cadence. A lot of coaches prescribe EZ run paces to make sure it’s not too fast but not too slow to the point where you’re dragging your feet and goofing around. Great video!

@GoingTheDistance_Running 10 ай бұрын

⬆️⬆️⬆️⬆️

@LukeBilly-im4tr 6 ай бұрын

Better to stick at your steady pace on your pure endurance building days( Z2/Z3) for a better aerobic stimulus and Easy pace ( Z1/Z2) on your easy days. No need for a shakeout run. Go use the stationary bike or the pool.

@robertgramley8383 10 ай бұрын

Pretty sure you’re just dead wrong about this one. You’ll get fit really quick, sure, but even Graham got injured. If a stress fracture doesn’t get you, burnout will.

@GoingTheDistance_Running 10 ай бұрын

Stress fractures just a part of the game. Even the best get injured. I been doing it my whole career and felt fine. What you don’t realize is I’m trying to elevate my training. The pros aren’t doing slow easy runs unless they are really feeling a session. Plus I drink hella milk and got some thick bones.

@ambiguousheadline8263 10 ай бұрын

@@GoingTheDistance_Running⁠⁠ "the pros aren't doing slow easy runs" meanwhile like 20 pros I follow on Strava: 6:30-8:00/mi easy runs depending on how they feel. For them that's 115-130bpm easy runs which isn't surprising when their marathon pace is 4:50/mi. The fact is that easy runs aren't giving you adaptations like you think they are, so running them faster has very little point. The physiological effects of easy days consistent of small improvements in mitochondrial density and similar aerobic adaptations (though an LT1 workout would give exponentially more adaptations in these areas if that's what you're going for). Beyond that there are some neuromuscular effects but the biggest reason for doing easy runs is that they add volume which gives HgH spikes that help remind the body it always needs to be ready to run and prioritize resources for running. The intensity doesn't change this mechanism, rather time on feet does (also doubling on easy days to slightly increase volume and get two HgH spikes rather than one emphasizes this process further). In marathon training perhaps longer individual easy runs are going to be more useful, but doubling easy days by breaking up the volume a bit generally makes more sense for 1500m-10000m training. If you look at most professional training schedules (especially in base training), you will see nearly every day is a double even in marathon training since their volume is so high.

@somerandomguy4943 10 ай бұрын

@@GoingTheDistance_Runningstress fractures are definitely not part of the game, you should probably not get them.

@robertgramley8383 9 ай бұрын

Injuries that take you out of the sport are not a part of the sport. If running takes you away from running, you need to adjust. Also, a pros easy pace isn't something you should compare yourself to. 7:30 is a perfectly acceptable thing to do.@@GoingTheDistance_Running

@KaiGrillo 6 ай бұрын

aerobic threshold is not easy, doing your 'easy' runs at that effort is going to burn you out quickly. It's always the best to run your easy runs in z1/2 (zone 1 is pure recovery and no aerobic benefits, best when you are very tired, zone 2 is light aerobic stimulus but way below aerobic threshold pace. ) I know that this works because 90% of professional runners do this and i also do, and it has helped me get down to 4:25 mile and 9:26 2 mile at 15 ( i started running track at 13)

@nurielvera-degraff4565 6 ай бұрын

More than half of the Harvard runners get injured please don't do this

@redravenrages6321 5 ай бұрын

Anybody got any tips to escape 9:00 purgatory? lolZ.

@jamesa5720 6 ай бұрын

I like any video where you are trying to help other athletes and you are. I was a very competitive distance guy myself in HS and college, and I figured out by accident (literally and figuratively, ha) that I was running way too much! Often 100 days in a row. I finally realized that I wasn't giving my body time to recover. I changed to the Parker Valby approach (who I greatly admire) and only ran four, maybe five days a week. I did weight training on my days off. My runs were rarely more than 5 miles but at sub 5 pace. All my intervals were sub 60 sec quarter pace.

@AliElliott 10 ай бұрын

I do the same thing

@GoingTheDistance_Running 10 ай бұрын

👍

@robinbauer1975 5 ай бұрын

Nah like all OAC guys even have 130 bpm up to 25km runs I ran faster easy runs for 150-160 but that is bs Ofc it is easy feeling but u get slower in competition due to always running too quick in easy runs (it doesn’t have to hurt to be too quick) 160-170 bpm is already threshold, meaning that you get a worse anerobic threshold = less training benefit resulting in you getting rolled Why would you compare yourself to salazars athletes who where doped to the gills What even is your PB’s

@ReniDadhia 4 ай бұрын

Stop acting like everyone's HR is the same. I'm 16 and almost no one my age can run at 130. I'm at 130 when stretching. My max is high even for my age (like 215-220), so my threshold is at 200 and 170 is easy.