Take It Slow
"I know we can make it if we take it slow / Let's take it easy / Easy now, watch it go"
I received a text from a friend the other day. “Somehow I had managed some miles in the 5’s today!” I checked her Strava and sure enough she was right: she ran consistent sub 7-minute miles with some sub-6 minute miles sprinkled in. It was an otherworldly run, to say the least. I have fast-running friends on Strava, but I’ve never seen anything like this. “Holy Shit! You crushed it!” I replied. I’ve seen her run. I know that she can easily run sub 8, sub 7 for the long haul no sweat. Sub-5 minute miles didn’t seem THAT farfetched. I was stunned. It’s too bad she isn’t a competitive person, otherwise I would put good money on her to win any race she applied to. But alas, she immediately put my excitement to rest when she admitted that some early-morning rain made her watch glitch. Ah, well, that made more sense I suppose. I’m still not totally convinced there was a glitch, but I guess I’ll take her word for it.
Some folks are just built for speed. I am most decidedly not. I’ve never been a fast runner. I probably wouldn’t be able to outrun an elderly bear.. I’ve been content with my 9:30 - 10 minute miles. I ain’t joining the Olympics, you know? I run to feel good about myself, no matter the speed. At least, that’s what I tell myself.
I gotta admit that lately I’ve been feeling a need for speed. I don’t know when exactly it happened, but I’ve noticed this year and this summer especially that I’ve been running my 3 milers pretty fast. I think the cross-training I’ve been putting in has helped. My average pace has gone from 10 minute miles to hovering between 8:45 and 9 minute miles, which is something I wouldn’t have dreamed of (let alone in 90 degree heat) years ago. I’ll admit, it’s a great feeling seeing that pace number go down. Who doesn’t like knowing they can do something faster? It’s the American Way, baby! Faster internet, faster food, faster demolition of our democratic system, and faster runs.
Yet, these fast 3 mile runs weren’t getting me anywhere (figuratively speaking, anyway). What was the point? Sure, it was nice to pick up the pace, but there was still something missing. It wasn’t enough for me to run faster. I wanted to run longer. I wanted to collect those sweet sweet miles like a frequent flyer on a bender, and there was no way I could do it by running a sub-9 minute pace. I needed to go against every instinct and run slower.
But why run slower? Well, its kinda the first thing they teach you in Running 101: the slower you run, the longer you can last. Duh. There are some other benefits to running slower too, like:
Strengthens muscles in legs, torso, and arms
Adapts tendons, ligaments, joints, and bones to stress of running
Promotes efficient running form
Teaches patience, discipline, and how to handle physical discomfort
Trains the cardio, respiratory, and muscular systems to work more efficiently
Increases the quantity and size of mitochondria, improving oxygen use and glycogen stores
Ooh yeah! Who doesn’t want their mitochondria to be absolutely HUGE? I want my mitochondria to be ripped! And hey, I’m a Mets fan, so I can definitely handle some physical discomfort. Not to mention, running slower helps you live longer, and who doesn’t want to live longer and experience the devastating effects of climate change first hand? All you have to do is run slow.
Sounds easy right? How hard can it be to run slower? Well dear reader, let me be the first to admit that it’s not as easy at it sounds and you know why? It’s ego, humanity’s greatest enemy. Sometimes I’ll get out there, knowing full well that if I take it slow, I will have more endurance to go longer, but then I get “Strava Brain,” which makes me want to keep up with all those runners on Strava are running long miles at fast paces. I want in on that action too. I start on that first mile and suddenly I’m Usain Bolt. The rational side of my brain is incredulous while my competitive side is pointing to the negative splits on my watch. It’s all so stupid. Running isn’t all about speed. It’s about consistency, and lately, the only thing that’s been consistent is ego getting in the way of a solid run.
As much as I enjoy running a brisk 3 miles, I think I get more joy out of those long runs, which to me these days is anything longer than 4 miles. So, I’ve recently made a decision to focus more on running 4+ miles. I’ve neglected to include long runs in my routine lately, and I needed to change. I need to run longer. I want 5 miles to feel routine.
A few weeks ago, I went for a run in Philadelphia along Kelly Drive, one of my favorite spots to run. It was a beautiful day, one of the more mellow days heat-wise this summer (there haven’t been many of those). I told myself I needed to take it slow. I needed to keep my ego in check. I held myself back. I needed to go the distance. I ended up running 5 miles in under 50 minutes. I thought I was moving so slow when in reality, I was hovering around a 9:30 - 9:45 per mile pace. It was the best run I had all summer.
If you’re looking to log more miles, I suggest doing the same. Make a conscious effort to pull back. Be wary of your pace and your breathing. Listen to slower music. Watch that first mile, because that sets the tone for the rest of your run. If you can comfortably have a full conversation about, like, how Better Call Saul is better than Breaking Bad, then you’re running at a good steady pace (and also correct). You might feel like you’re close to walking, but I can guarantee you you’re running faster than you think while still taking it easy. I’ll try my best to keep myself accountable in this space. Maybe I’ll sign up for a 10k soon, or maybe even a half-marathon. Who knows! In the meantime, out on the roads, I’ll be a tortoise. Let the hares have their speed. I’m in it for the long haul.
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IT KEEPS YOU RUNNING: Music for Your Miles
Music and running go hand-in-hand. Here’s what you should be putting on your running playlist this week.
While we’ve talked to some running musicians recently (and there’s more where that came from) and some music-loving runners, it’s been a while since I’ve posted some of my favorite new music to run to. Let’s take a look at some songs you’ll need to add to your running playlists this month.
The Chats - “6L GTR”
Honestly, I could’ve picked anything from Get Fucked, the latest record from Aussie punks The Chats (which by the way is such a great title for a punk album), but I figured the first track is the best place to start. The whole record is SO good. Every song is a roundhouse kick of high adrenaline punk rock. It’s fast, it’s brash, and it’s very Australian. Clocking in at a brisk 28 minutes, the album perfect for running a fast-ish 5k.
Sydney Sprague - “Think Nothing”
I love this new song by Sydney Sprague. It’s perfect for those runs where you need an emotional lift. Go for an evening run with it, and by the time you reach the final chorus, you’ll feel like you’re flying.
Caitlin Rose - “Black Obsidian”
It’s been nearly a decade since we’ve heard from alt-country singer/songwriter Caitlin Rose. Her last record The Stand-In came out in 2013. That’s a long-ass time to wait for a new record! The Stand-In is a great album. You should revisit it. For me, was my first taste of authentic country music, although if pressed, I think Caitlin would be more inclined to turn on The National or the Mountain Goats than, say, Tricia Yearwood. I can’t wait to hear the rest of this record. It’s been a long time coming.
LAPÊCHE - “Mermaid Blues”
Back in July, New York City’s LAPÊCHE released their latest single “Mermaid Blues,” a hook-laden slice of 90’s indebted alt rock. It’s been on nonstop repeat for me since it dropped. That chorus has a grip on me that I can’t shake. A lot of bands are reaching back to do the 90s alt thing, but not all of them sound this good.
The Tisburys - “Garden”
Finally, I would be remiss if I didn’t mention Manayunk’s The Tisburys and their fantastic new record Exile on Main Street. I love it when a band swings for the fences and nails it. “Garden” is a great uplifting song for a run, but again, the whole album is a great companion for tackling some miles in the crisp autumn sun. Exile sees the Tisburys wearing their influences of Wilco, Gin Blossoms, The Replacements, and Strand of Oaks on the sleeves of a worn in flannel shirt. It’s a vision realized, for sure. Go check them out live as have a lot of shows coming up in the Philly area, including this Friday at World Cafe Live with The Miners, supporting Beyond Breast Cancer.
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