Monday, November 28, 2011


As you probably know by now, I’m not very good at following my own advice. I recently talked about the benefits of running for just 30 minutes and how it’d be a great way to ease back into things. Well, Saturday I ended up running 10 miles, which gave me 33 miles for the week. I took Sunday off because I had exercised 10 days in a row, including 6 days of running in a row. And this morning I ran another 8 miles.

I guess I’ll keep those 30 minute runs in mind for those days when I don’t feel like running at all. Getting out the door for 30 minutes will be easier than telling myself I need to run at least 6 miles or it’s not worth it – something I’ve done in the past.

One of the things Jack Daniels talks about in his DVD is doing the least amount of work that gives you the biggest gains. For example, if you get 100% of the gains by running a particular workout at, say 6-minute pace, why would you ever go faster than that. You’d just run yourself into the ground without any added benefit. Sounds great. However, how many people know what that correct pace should be for each type of workout?

Another thing he talks about is the pace of our easy days. When we’re base building and working on Mitochondria development at a cellular level, he says time on our feet is the key and that pace does not matter. Again, that sounds great, but doesn’t it have to matter to some degree? Are the gains the same at 8:00 pace vs. 10:00 pace vs. 12:00 pace? What if I just walk – do I get the same gains? And what sparks those gains? Does running have to be involved or can I boost my Mitochondria by cross-country skiing, spinning, and any other activity that increases my heart rate?

I don’t have the answers – I’m just the question man today.

Quote of the Day;

“What I think about in my mind is never give up. I tried to push my body because I know today I was not in good shape but I push my body until the last kick.” – Sammy Wanjiru


Double said...

I say the same about 30 minute workouts...there is a value, but I like to lace them up for near an hour if going out.

I have kind of built a sense for what pace seems right for harder workouts. Part of it is saving yourself for another day...which becomes more important as you age. I can't run a 30k at 6:10 pace like past days and expect to even walk the next day. Now-a-days I'm extremely happy to cover 30k at any pace. Common sense tells me to do fast stuff over 2-3 miles and longer tempos at 4-8 miles at perceived marathon pace. For spring intervals, instead of 5 x 1000 or 10 x 400 timed, I will hit the road and do 5 x 4:00 w/ 2:00 rest or 10 x 1:30 and call it close enough.

Most all training runs are 8:00 - 9:00 pace on roads and slower on trails. About every 2 weeks I'll run 10-15 miles at a really good effort.

I find when I need to race over a shorter distance, I can still do well without the knowledge of having done well in practice. You can still summon the juice.

For me its time on feet without being banged up. Even slower running done consistently or the occasional hard run is tough to recover from. Ten hours a week would be the gold standard. 6-7 a week is okay, 8-9 a week is darn good training for me.

Chad said...


I like the idea of just telling myself to run for 30 minutes because it helps get me out the door. Once I'm out I tend to run for an hour too.

Typically I have a good sense of pace, but given my recent lack of running, I have no clue where I'm at.

Great job with your blog. I've tried commenting a couple of times, but I get in this log-in loop and it won't allow me to post.