Comments on: Run Slow, Race Fast

By: Yoi Ohsako

Yoi Ohsako — Wed, 25 Oct 2017 17:35:43 +0000

Hi Lindsay,

My name is Yoi and I love Ashley’s story but I feel like I am starting to lose hope with my dream to run Boston. My BQ time is sub 3:15 (male 40-44) but I am trying to aim for a sub 3:10 to increase my chances to get in. My current PR is a 3:23:49 in Berlin (Germany) in 2015. My only problem is that not only I have to make a 13 minute improvement to get a BQ from my PR but now thanks to many injuries, my best marathon time is a 3:40:11 in Hartford, CT in the last 2 years and I have had some horrendous marathon times in the 3:50s since my PR in Berlin.

I have set a goal of sub 3:30 for Hartford based on recent half marathon finish times but I cannot even achieve that despite running all my easy days slow and only going hard on my speed workout and marathon paced runs.

Any advice on how I can start improving my times again so that I can steer in the right direction towards a BQ rather than just deteriorating at the speed of light?

Thanks!

Yoi

By: Chase Kurrie

Chase Kurrie — Sat, 12 Mar 2016 10:14:45 +0000

Why do the fastest runners do most of their running at slow speeds? Because they run a lot, and if they ran a lot and did most of their running at high intensities they would quickly burn out. But you can also turn this answer upside down and say that elite runners run slowly most of the time

By: Kate @ SoCal Runner Gal

Kate @ SoCal Runner Gal — Wed, 24 Feb 2016 19:34:18 +0000

AMEN TO THIS! As a run coach myself, I preach the same thing and I’ve found it is SO hard for people to trust in the slow running. I am proof that the whole slow running thing works. I ran a 3:13 marathon (7:23 pace) with my easy runs at around 8:35 and my long runs often slower than 9:00/mile. Run slow on your easy days and kick ass on your hard days. You’d think slowing down would be EASY but for so many runners, it’s nearly impossible.

By: Lindsey Hein

Lindsey Hein — Tue, 23 Feb 2016 12:34:57 +0000

In reply to Pete B. Anytime!!

By: Lindsey Hein

Lindsey Hein — Tue, 23 Feb 2016 12:34:33 +0000

In reply to Laura. BRAVO! Isn't that crazy? Let's talk about this tonight on the podcast!

By: Pete B

Pete B — Mon, 22 Feb 2016 20:40:39 +0000

In reply to Lindsey Hein. Thanks for the tip Lindsey. I think I'll try stopping and checking my HR and see if that works. I know that slow runs are really beneficial. Thanks again!

By: Laura

Laura — Mon, 22 Feb 2016 18:03:21 +0000

If you asked me this question a few years ago, I’d say my marathon pace was roughly 7:25-7:45 depending on when you asked and most of my easy runs were between 7:20-8:15. No, I’m not even kidding. I ran too fast on my easy days for far too long. I’d occasionally have slower long runs or easy days but they weren’t THAT often. One caveat of all this, is that I didn’t get injured and I still kept improving (and pretty well) during those times. I wasn’t running high mileage (35-40 mpw was probably average with peaks in 45-50), so luckily my body held up well…cross training and strength training probably helped too. When it comes to easy paced now, it’s so much different, even with significantly faster race times. My current marathon PR is 6:47 pace and most of my easy runs are 7:50-8:30. I have days where 7:30 feels a bit more natural for easy (It’s kind of like my autopilot pace) but I give into that urge FAR less and don’t even think about it much. This allows me to put more effort into workouts and races, which is where the times count.

By: Lindsey Hein

Lindsey Hein — Mon, 22 Feb 2016 00:07:26 +0000

In reply to Christine. Good luck with working on dialing it back! It will be well worth it- not to mention slower, super easy runs are very enjoyable!

By: Lindsey Hein

Lindsey Hein — Mon, 22 Feb 2016 00:06:55 +0000

In reply to Mary. Mary- you so can qualify for Boston!!!

By: Lindsey Hein

Lindsey Hein — Mon, 22 Feb 2016 00:06:32 +0000

In reply to Erin. Right!