Easy run on the schedule today. Brooke did a great job napping and when she woke up I got all creative and brought her out to hang out with me so that I could finish my run. We had a great conversation.
4 seconds after taking the picture of course the socks had to be kicked off.
9.4 miles at around an 8:30 pace.
I received this text from Bangs Friend. It is our Super Bowl menu. I don’t think I have opened up a more beautiful text message in my life. I knew we were meant to be friends.
I have always known that ‘easy runs’ are important but I will admit that sometimes I wonder if they are just junk mileage and really not that important in becoming a better runner. I thought that easy runs were just meant to help us crazy runners from going even more crazy by taking a day off after a hard workout.
I am now a firm believer in how important easy running is for your training. (ALL Info from the Hansons Marathon Method)
Easy running is basically running anywhere from 20 minutes to 2.5 hours paced slower than your marathon goal pace by 1-2 minutes.
10 awesome reasons to include easy runs (and a lot of them) in your training:
1. “Easy running helps to develop slow-twitch fibers that are more fatigue-resistant and fast-twitch fibers that take on many of the characteristics of the slow-twitch fibers.”
2. When you have a greater amount of slow-twitch muscle fibers then you are more prepared to use fat for energy. We all have ‘copious amounts’ of fats in our body and a limited amount of carbohydrates so the more fat (and less carbohydrate) that we can burn while running, the longer it will take us to hit the ‘wall’ which is caused by carb depletion. Easy running teaches your body to burn fats before carbohydrates.
-When our body uses more fat for fuel then the longer we are able to run without hitting ‘the wall’ (which hurts really really bad).
3. “The mitochondria grow larger and are dispersed throughout the muscles. This benefits you as a runner because the higher density of mitochondria works to break down fat more effectively.”
4. “Capillary development is another benefit of easy running. As the density of capillaries increases throughout those muscles, a greater amount of oxygen is supplied in a more efficient manner.”
5. With lots of easy running there is an increase in our hemoglobin which is the “oxygen transporter.” This allows your body to transport more oxygen to your working muscles.
6. “Your daily easy runs provide the heart a much bigger opportunity to adapt to a moderate workload, rather than a limited volume of extremely hard work.”
7. “The resulting strain on tendons and joints, applied gradually through easy running, allows these tendons to slowly adapt to higher impact forces to later handle the greater demands of fast-paced running.”
8. All of the above changes that come from easy running build your anaerobic threshold and running economy. “High amounts of easy running can bump aerobic development upward by leaps and bounds.”
9. These easy runs make us physically and psychologically READY to do our next hard/fast/awesome workout.
10. Easy runs allow you to run more casually, talk to your friends while running and enjoy nature (or your treadmill while watching Parenthood and talking to your 5.25 month old).
How many runs a week are ‘easy runs’ for you? Do you think they are junk miles or important? Noticed any benefits from easy running?
What do you vote the most delicious thing on our super bowl menu?
What is the most delicious thing you have already eaten or are going to eat today?
How have you gotten creative lately so that you can fit in working out?