tag:blogger.com,1999:blog-2395445623732758167.post5652955033810577955..comments2023-10-24T04:07:54.663-07:00Comments on Chasin' Bunnies: Mid-week Pacing QuestionAnonymoushttp://www.blogger.com/profile/03231464198799653331noreply@blogger.comBlogger15125tag:blogger.com,1999:blog-2395445623732758167.post-37255532426547820522009-03-02T08:18:00.000-08:002009-03-02T08:18:00.000-08:00I think shorter run paces depend on their purpose....I think shorter run paces depend on their purpose. There are some short runs that are meant to be recovery runs, hence run at an easy pace. There are some that are meant to increase your LT, speed and power. Any shorter run that is not a recovery run should include a warm-up, cool-down run at a slower pace.ShirleyPerlyhttps://www.blogger.com/profile/09237828591170908960noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-73838277490274730692009-02-28T06:34:00.000-08:002009-02-28T06:34:00.000-08:00Yahoo Wes! Even better Yahoo, the "G" is working!Yahoo Wes! Even better Yahoo, the "G" is working!Shannonhttps://www.blogger.com/profile/10772288061645106211noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-44010860710294106212009-02-27T10:22:00.000-08:002009-02-27T10:22:00.000-08:00Yay for the Garmin working!Yay for the Garmin working!sunshinehttps://www.blogger.com/profile/18242610800073587191noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-12688735399493826172009-02-27T09:16:00.000-08:002009-02-27T09:16:00.000-08:00I'm glad you got your Garmin to charge. Regarding...I'm glad you got your Garmin to charge. Regarding pacing: I have so much to learn!!Rookie on the Runhttps://www.blogger.com/profile/06807134605589985418noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-68215311464837678012009-02-27T08:35:00.000-08:002009-02-27T08:35:00.000-08:00Apparently I was wrong about this because I was go...Apparently I was wrong about this because I was going to say I thought "what naturally occurs when I run" is a perfect steady-state pace. :) Gotta brush up on my McMillan.tfhhttps://www.blogger.com/profile/10735303292996192352noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-56620822912957805202009-02-27T06:00:00.000-08:002009-02-27T06:00:00.000-08:00thank goodness for wes because the rest of us are ...thank goodness for wes because the rest of us are cluelessRunToTheFinishhttps://www.blogger.com/profile/13995696358152941044noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-85322603527764125952009-02-27T05:01:00.000-08:002009-02-27T05:01:00.000-08:00Oooh! Me! Steady state is the pace you run at whe...Oooh! Me! Steady state is the pace you run at when you are not doing a tempo run or a long run, but one in between in time and distance. :-) LOL...<BR/><BR/>From McMillan itself<BR/><BR/><I><BR/>Steady-State Runs<BR/><BR/>Steady-state runs were once a staple in the training programs of U.S. distance runners but somehow fell out of favor. Runners now seem to have only two speeds, slow and fast - no in-between. But the steady-state run is one of the most beneficial types of workouts especially as you complete your base training and during the initial parts of your Stamina phase (see Lecture 5). The appropriate pace range for steady-state runs is between your 30K and half-marathon race pace. Your heart rate will likely be between 83 and 87% of maximum and the runs should last at least 25 minutes and can go as long as an hour and 15 minutes.<BR/><BR/>These are pretty tough efforts not because of the pace but because of the duration of running so be prepared to increase your concentration to stay on pace and to take a good recovery day afterwards in order to reap the full benefits. Begin with shorter steady-state runs of 25 minutes at 30K race pace and build to one hour runs at 30K pace with shorter (25- to 45-minute) steady-state runs at half-marathon pace.<BR/><BR/>Unlike the three Endurance workouts discussed above, steady-state runs are the first workouts that require a warm-up. For all the remaining workouts, you should begin the run with 10 to 20 minutes at an easy pace. Following this warm-up (which may also include stretching and faster "strides"), you can proceed into the continuous steady-state run.<BR/></I>Weshttps://www.blogger.com/profile/11399853707178925175noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-61391528671869503442009-02-27T03:29:00.000-08:002009-02-27T03:29:00.000-08:00I'm still confused over many of the 'pace' termini...I'm still confused over many of the 'pace' terminiologies... some of the answers above sound about right, though. <BR/><BR/>Nice job on the run and glad to hear hammy kept quiet.<BR/><BR/>Have a nice weekend!Marlenehttps://www.blogger.com/profile/08230997094889375925noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-90021541066551530462009-02-26T23:44:00.000-08:002009-02-26T23:44:00.000-08:00I was stalking the comments to get a sense of what...I was stalking the comments to get a sense of what "steady state" means, cuz I have no idea!<BR/><BR/>Glad to hear you were able to show your Garmin who's boss!joyRuNhttps://www.blogger.com/profile/03033973041471006513noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-71482170564158663102009-02-26T20:46:00.000-08:002009-02-26T20:46:00.000-08:00Google says: It is the pace or intensity that corr...Google says: It is the pace or intensity that corresponds to no significant rise in blood lactate concentration over a long time period, specifically <1.0 mmol/L increase during the exercise period. Now you know. LOLJo Lynnhttps://www.blogger.com/profile/06531744273293564813noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-11339628003422135092009-02-26T20:16:00.000-08:002009-02-26T20:16:00.000-08:00Hey are you memeber of the NM Outlaws?? I know a f...Hey are you memeber of the NM Outlaws?? I know a few of those guys and gals..!! great people!<BR/><BR/>rockon`The Stretch Dochttps://www.blogger.com/profile/07053384651158777748noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-36504571668109800992009-02-26T19:38:00.000-08:002009-02-26T19:38:00.000-08:00I'd say steady state would be a comfortable pace, ...I'd say steady state would be a comfortable pace, maybe not quite as slow as a LSD pace. Of course, lately, my pace seems to be all over the place, so I'm probably not the best judge of where to try to be...MCM Mamahttps://www.blogger.com/profile/10588793352268224508noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-6803631701415420652009-02-26T19:29:00.000-08:002009-02-26T19:29:00.000-08:00I have no idea but let's guess... Steadt state pac...I have no idea but let's guess... Steadt state pace - something you can keep doing over and over. You r easy run pace.Anonymoushttps://www.blogger.com/profile/12458395865098353830noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-59720311871267761582009-02-26T18:57:00.000-08:002009-02-26T18:57:00.000-08:00I have a bunch of pacing questions that I'm planni...I have a bunch of pacing questions that I'm planning to bring up on my blog too. For steady state I say conversational. So not quite as fast as a tempo run, but faster than a long run. Hope that helps. <BR/><BR/>My problem is that all of my paces seem too close. So either my slow runs are to fast or fast runs are too slow when compared to McMillian or Runners World.RunningLaurhttps://www.blogger.com/profile/08718905572574315398noreply@blogger.comtag:blogger.com,1999:blog-2395445623732758167.post-23437744658467023632009-02-26T18:40:00.000-08:002009-02-26T18:40:00.000-08:00glad you got Sir Garmin to charge for ya again. Th...glad you got Sir Garmin to charge for ya again. The training schedule that I'm using describes the steady run as : Steady run is a run below targeted race pace.Run at comfortable speed; if in doubt, go slow. I guess it's not marathon pace, but not an LSD run either. Safe to assume somewhere in between? hope that helps.Mel-2nd Chanceshttps://www.blogger.com/profile/15040126521403230005noreply@blogger.com