A Serious Runner on Finding Easy Run Pace
ฝัง
- เผยแพร่เมื่อ 18 พ.ค. 2024
- Wondering how to find your easy pace? As a #seriousrunner I share my tips to determine your easy running pace when training for a marathon. If you're wondering how to run faster or how to approach base building for runners, it starts with your running your easy days easy... but perhaps not too easy.
A Serious Runner will use estimations, game the Daniels' Running Formula VDOT score, and more on their quest for aerobic development and base building.
And yes, you can impress your followers on Strava with an easy run.
#marathon #easyrun
0:33 - Start from your (imagined) marathon race pace
0:58 - Make it believable
1:13 - Compare yourself to professional runners
1:40 - Game the VDOT score
2:04 - Skip the Heart Rate data
2:59 - Add strides
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My heart rate is 120 bpm when I'm brushing my teeth 😂
Seriously!
But you're watching this video at the same time, so really, you're a 105 teeth brusher
another reason to do strides at the end of easy runs: That way my followers know that I was actively holding myself back and I could have gone faster if I wanted to.
I always use my phone GPS on easy days. Best way to shave off 10ish seconds per mile to impress my 18 strava followers.
Glad you didn’t bring up the “Capable of having a conversation” metric. Talking while running raises your ❤rate. Totally counterproductive from a cost-benefit-analysis. Yes, you’re pissing off your running partner by not talking to them, but you’re gaining the admiration of your tens of followers.
I do all my easy runs in zone 2. At least I have since I found out how to change the zones on Strava.
😂😂😂 BRILLIANT!!
Strides at the end of an easy run is definitely a pro tip 👌
I hate to admit that I am sometimes guilty of this too. I think that's why I think you are so funny, because most of us do these things at least to a degree!
Tip number 4. Keep your easy runs short with no warm up. That way the first 10 minutes when your heart rate is rising will bring your average heart rate stat down into easy range, even though the last kilometer is at 170bpm.
The Kipchoge Strava comment is fkn insane hahahahahha😂
This is where the “hide stats” function on Strava comes in handy…!
Another great video with sage advice from the Serious Runner. Your videos help me take the fun out of running and worry about only things that matter.
First time viewer here, love the details like the music bed giving a mix of "ode to joy" & the Star Wars theme. This guy's a genius writer & producer. Easily the best running channel on TH-cam.
How did it take you so long to discover this channel? 😉
Love it back to basics Serious Runner content. Looking out for the Serious Trail Runner launch 👀
Pro tips, man! Taking notes! ;)
Absolutely fundamental
VDOT 🤔 Got it 👍🏼 🤣😂🤣😂 i also want kudos and a comment from the goat. ❤
This SERIOUSLY has to be the best channel on TH-cam… and I’m not just saying this because I’m a runner (and fellow NY’er!) 💪🏼🙏🏽👟😉
True
Heart rate tells the true story, which is why so many influencers hide their HR on Strava 🤣🤣
Sure, my HR might be at 145, but on my perceived effort, I'll give it a 2 to impress people. Great vid, man.
Also if you stop your watch in the middle of a stride but just after your last mile, strava will show your "fastest split" as something like 5:30/m pace, which looks impressive.
I just make my usual excuses like that I live at 8000 ft and everyone knows I’m old enough to be their mom😂
Pro tip: Pause your watch for any short, steep climbs on your route. Few people will notice your loop course is a net downhill
I feel like, as I get older, more and more of my runs are "easy pace". After all, I use to run fast all the time so anything I do now is considered easy.
Also helpful- never label an easy run as “Easy Run”. Always say things like “chitchatting with the guys” or something else that says easy run without saying easy run.
I always enjoy a chatty run and my #jiggyjogs 👍🏼
In Japan, a serious runner is just called a runner 😁
Accidentally forget to stop your watch when you get back in the car. 😬
Best way is to use Freedom Units because we from the rest of the world can't tell if that is fast or slow.
I’ve been running 5k race pace as my easy pace. 🤷🏽♂️
SLOW DOWN
as a serious runner, doing a 5k is super easy, barely an inconvenience, so taking my 5k PB pace for easy runs makes total sense, even tough on that day, for a number of excuses, it will not feel quite that easy.
@@A_SEGA_Dremcast Can’t stop
And don’t forget to multiple that time by 8 to give your marathon predicted finish time 🤪
@PoetWithPace that is such an unscientific approach, you need to take into account that over the course of the marathon you sweat, exhale CO2 and abrasion makes your shoes lighter, so it is absolutely reasonable to assume with less weight you can run faster over the course of a marathon. Why else would pros have negative splits? So depending on how much you sweat deduct a few secs/k for the second half 🤣
i have 120 when i run 6:00 min / km ;)
Should a serious runner use the metric system?
Your mom likes my easy pace
meow
serious runner.., always one or two steps ahead.. still funny, because we all know someone...
As in the “asking for a friend” meme?😂
You are using VDOT wrong. As someone who would be an elite athlete (if factors weren't conspiring against you), take an elite finish time and set your VDOT training paces off the aspirational time you want, not the time you can actually achieve. Who cares if you are at 180bpm within the first 2 minutes of your "easy" run? Use "perceived effort" on Strava instead of HR and set perceived effort to 1-2. Make sure to title it something like: "running easy: key to building the aerobic engine". Do you want to bore your followers, or inspire them?
No one knows your real easy pace if you record & post the video in slow mo.
Stephen is pretty fast for a serious runner. Check out his strava.
Easy paces are meant to be conversational paces. That’s why I run my easy days alone: I can have a conversation with myself while running like a whipped mule. 🫏 💥