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Discussion: Uhhh...what?

in: Ben Cooper; Ben Cooper > 2023-05-21

May 24, 2023 2:06 PM # 
It was supposed to be 75 minutes
May 24, 2023 2:21 PM # 
And why so fast? Cruise pace = 75%. Should be about >= 7:40 pace. This is EXACTLY why there is negative benefit from loitering between the 75%-88% HR on a long run: you cut runs short when you go too hard. The goal is time and sustained pressure on your aerobic system. Prolonged time in exercise will inevitably stimulate mitochondria growth, lung capacity increase, and all the other things that your body does to adapt to its new "high energy demand" environment. Going too hard inevitably reduces your ability to reach your time-goals because you burn up early, and provides no substantial additional benefit aerobically or anaerobically (anaerobic development doesn't see significant benefit because you are typically running too slow for that system to be stimulated). In layman's terms, increasing from 75%=88% HR yields almost no benefit and serves to undermine the purpose of the long recovery run. This is why this area of exercise is considered "No Man's Land" from a fitness-plan perspective. Plus, you typically use longer runs as recovery runs following strength based workouts from the preceding day, as long as you keep it easy. Don't believe me? See what Eluid Koipchoge does for his recovery runs: about 6:30 to 7 min pace. That is like you going 8 min pace.
Bottom line, any exercise is great, but you're getting too good not to squeeze the most out of each workout.

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