Easy days should be a joy. A stroll in the sun, a way to see the world and view life around you, a means of recovery, and with a general goal of getting in your mileage and time on your feet while preparing for the next hard day.
I do not do easy running. Not currently at least.
Don’t get me wrong, I love to recover. I love it! I love getting in mileage. I love preparing for the next hard day. Running is one of the best ways to tour a city and site see, which I take full advantage of! So sure, I love all of these things…but I have indeed strayed from easy run dogma in a number of ways.
I run my easy runs hard, and therefore am in need a good old fashioned “Slow down there kid” to set me straight.
“Slow down there kid”
What is a “Slow down there kid” and why would you need one of these?
Let’s just get one thing straight, a “Slow down there kid” is the equivalent of an *elderly, but firm gentleman with a strong arm*. He holds up his hand and places it gently on your shoulder, physically easing your pace down ever so slightly while calmly speaking, “Slow down there kid.” He’s concerned. He doesn’t even explain what he’s doing, but he doesn’t have to, because you know why he’s doing it. You don’t get a “slow down there kid” if unless you really need one.
*Find elderly gentleman at your own risk. Beware of his strong arm.
Who really needs a “Slow down there kid”?
Everyone needs a good old fashioned “Slow down there kid” every now and again, but you should really be the ultimate judge of when. You may need one when you’re not recovering, or when you’re on the verge of injury or illness. You may need one when you’re losing enthusiasm to get out the door, or when you have too much enthusiasm and find yourself sprinting up a hill in the middle of your easy days, or when you’re creeping into tempo territory on a Thursday recovery run. You might need one if you’re a slave to the watch and a slow mile makes you antsy, or if the thought of an easy run at 30 seconds slower than your normal pace incites worries of losing fitness.
I’ve found that I need a “Slow down there kid” in the following situations:
- When I’m tired – This is a no brainer, you have to recover to run fast. For me, it simply takes a bit of intention and mindfulness to recognize that I need to take 30 seconds a mile off my easy run pace. Be honest with yourself, have you recovered as much as you want?
- When I’m enthusiastic – There is absolutely a rationale behind crushing a run when you feel good, but distance running is a long-haul sport. When I feel good on an easy run, I often just try to enjoy that feeling and avoid the unending desire to grind myself into the dirt. Continuing to save for the quality days will most likely keep me healthy and on track.
- When my scheduling is awry – If I miss a workout day, or have too many easy days in a row due to poor planning, I tend to crush my easy runs. While it may be beneficial to throw in a 10 x 1 min or some strides to supplement for a missed hard day, poor planning isn’t an excuse to run 6:00 miles day in and day out for multiple days in a row. I’m not losing any fitness. Note: I also run too fast when I’m literally running late for work.
- Now that I’ve recognized my neurotic pacing tendencies – I have neurotic pacing tendencies. When I see a mile over 7:00, it makes me slightly concerned that I’m not working hard enough. This is just wrong. Running 7:10 versus 6:50 on an easy day isn’t going to break my season, but I’ve somehow developed this mindset. I call it neuroticism, but whatever it is, I consider it a detriment and a condition that prevents me from slow down.
- To develop a more well-rounded running ability – I am testing a hypothesis that having the capacity to run slow, both physiologically and mentally, is a strength. Why wouldn’t you want to be comfortable running in all conditions, fast, slow, backwards, sideways? If I can run controlled at both 6:00 and 8:00, is this better than only being able to run comfortably between 6:00 and 6:50? By simply expanding your range of comfortable running paces, are you more well-rounded? Will this make you more mentally and physically comfortable going out at a slow pace at the start of a marathon? Maybe. And maybe more!
Conclusion
I see it as a weakness that I have a difficult time running slowly. Of course I plan on continuing to run fast, but I have a theory that running slowly at strategic times will enhance my range and ability to control myself both mentally and physically. It absolutely continue to allow me to recover and to enjoy my day to day running schedule (and therefore my life). I’m hoping that with a little practice, I can also reset my neurotic mindset that running slow = running badly. We all need a “Slow down there kid” every now and then, but right now I see myself as being particularly in that situation. Here’s to running easy, and…Slow down there kid.
Do Good,
Young Austin