ARE YOU RUNNING EASY MILES TOO FAST? FAVE RUN OF THE WEEK

Yesterday, in anticipation of running in the heat and humidity, I did a little research on the benefits of running slow miles.  I was not surprised the running community, in general, feels they are a major proponent of our sport.  They serve not only to establish a base from which we can progress, but allow for recovery following workouts of higher intensity.  Most of your summer running is done at an easy pace in an effort to establish that base.  During the competition phase of our season, easy days will follow races, workouts, tempo runs, and hill running.  But how fast should the pace be on these "easy" days.  For years I have used the formula created by distance running guru Jack Daniels to determine appropriate paces.  This computation can be made by simply entering previous results into the calculator found at the following link:  http://runbayou.com/jackd.htm

By entering a race distance and a time for that race, suggested paces are calculated for you.  If you have run a race or even completed the 3 X Mile workout suggested in this week's training the results can be used in the calculator.  Everything I read yesterday led me to conclude the method I've employed in determining an easy pace is valid and appropriate.  I'll continue using it.  On August 31, our 4th day of practice, we will be holding a time trial.  Don't panic!  The time trial results will, as they have in the past, allow us to establish training paces from that point through our first meet.  During the season these training times will be adjusted as additional results are available. 

Yesterday, again due to the heat and humidity I ran at World's End in Hingham hoping to catch a sea-breeze along the way.  Unfortunately, the wind was as calm on the shore as it was inland.  But the park, in addition to providing a challenge with its hills, also provides the most scenic course in the area as you can see in the picture below.  I can't think of a better place to run locally. And though I may have two or three more runs left this week, it will undoubtedly be my favorite!