How easy is easy?

pgibbo

A common piece of advice you see here is that athletes "don't run their easy runs easy enough and their hard runs hard enough".

Lets start with the first part - EASY.

So for example, I do my runs based on HR. I determine my zones via a run test using the Friel protocol (30 minute TT taking the average HR for the last 20). So once I get my Zone 2 values, lets say 140-152 for me:

Does it matter where in that zone I do my easy runs once it's in the zone?
Should I use RPE as a gauge also and not just HR?

Now I know a lot of people have pointed out some of the flaws of HR over pace, etc but I find it works for me hence the question from a HR point of view. If people want to equate it zones then I'm happy for people to that too.

donothoponpop

This reply isn't about HR, but FWIW:

Easy run for me means conversation pace.

Steady run, I ask quick questions, and let my partner provide long answers.

Hard run means having an internal monolog about the nature of pain.

pgibbo

donothoponpop wrote: »

Easy run for me means conversation pace.

I tend to use this as a general guidline too.

I can often be seen talking to myself on a run to ensure I'm sticking to it! :pac:

couerdelion

You can also use the VDOT to work out your paces.

http://www.runbayou.com/jackd.htm

The problem is that it doesn't take into account when you are genuinely having a bad day where as HR does.

hf4z6sqo7vjngi

HR easy zones for me and same test. Sometimes i am on the upper end of easy and sometimes the lower end but always at conversational pace.

RacoonQueen

Don't really use my HRM anymore but I have a vague idea of paces from the mcmillan calculator. Sometimes what should be easy doesn't feel easy RPE has to come in here.

I had times during the summer where I was doing tempo runs and if I ran any faster than 8:30 pace or so I'd be tripping over myself because it was too much for me that day/week/whatever.

People concentrate too much on pace and hr and not enough on how they feel sometimes IMO.

Gringo78

pgibbo wrote: »

So once I get my Zone 2 values, lets say 140-152 for me:

Does it matter where in that zone I do my easy runs once it's in the zone?
Should I use RPE as a gauge also and not just HR?

Now I know a lot of people have pointed out some of the flaws of HR over pace, etc but I find it works for me hence the question from a HR point of view. If people want to equate it zones then I'm happy for people to that too.

I would do bottom of zone if the next training session (run, bike or swim) is going to be intense, go towards the top of the zone if the next training session is another 'easy' one in either the same or another discipline.

The 'easy not easy enough' & 'hard not hard enough' rule in essence means you need to do the run prior to your hard session as easy as you can (within reason) or else you will have unneccessary fatigue which will impact on your hard session.

I think HR is a great gauge of easy and is what I use.

tunguska

For easy runs I dont set any kind of target, I just run at my run for fun pace, whatever that may be on the day. Just so long as its not taking anything out of you its grand.

ultraman1

RacoonQueen wrote: »

People concentrate too much on pace and hr and not enough on how they feel sometimes IMO.

very deep there RQ...i feel sad somtimes:)

RacoonQueen

ultraman1 wrote: »

very deep there RQ...i feel sad somtimes:)

Awww don't feel sad. Would you like a hug?

AntiVirus

donothoponpop wrote: »

This reply isn't about HR, but FWIW:

Easy run for me means conversation pace.

Steady run, I ask quick questions, and let my partner provide long answers.

Hard run means having an internal monolog about the nature of pain.

Excellent!