HomeAbout UsContact InformationNewsletter ArchivesClubsEventsPhotosRace ResultsLinks


   Hello Everyone,                                                                                                                                                        January 29, 2015

In this Issue:


  1. Woolly Hippo Results
  2. The Easy Day Pace
  3. Voyageurs Add Mens's Track and Cross Country Team
  4. Upcoming Local Events - Sofie's Loppet February 8 and Hypothermic Half Marathon February 22, 2015
  5. Running Room Update -
  6. Track North News - Laurentian Track PB's at McGill


  January 25, 2015

Results: http://zone4.ca/results.asp?id=6315


The Easy-Day Pace
Are you running your easy miles too fast--or too slow?

By John A. Kissane; Published November 10, 2014


In May, Sally Kipyego, a 2012 Olympic silver medalist in the 10,000m, sped to a 30:42.26 win at Stanford's Payton Jordan Invitational–a pace that works out to 4:56 per mile.

Achieving that pace for 10,000m requires Kipyego to log plenty of hard track sessions and tempo runs. Yet on her non-workout days, she ambles along at 8:30-per-mile pace, sometimes even slower.

"I think most Kenyans do that," Kipyego says about taking it slow on her easy days. "As long as I can remember, when I was a junior back in Kenya, the easy days were really easy. I am kind of old-school in some ways. You go by feel; you let your body tell you."

At the opposite end of the spectrum is Mo Farah, winner of two gold medals at the same Olympics where Kipyego took silver. Until last fall, Farah had been averaging 7 minutes per mile for up to 40 percent of his weekly volume. But as he was preparing for his marathon debut in London, his coach, Alberto Salazar, instructed him to speed up his easy-day pacing in order to get more benefit from all that mileage. Farah now runs much faster; with training partner Galen Rupp, he works down to 5:30 pace on easy days.

If the faster pace leaves Farah with heavy legs, Salazar doesn't sweat it; he told Running Times in March that the goal of feeling fresh for workouts is overrated. "If you're always worried about feeling perfect for every workout," he says, "you may never really get the conditioning you need."

So who is right, Kipyego or Farah? And more important, what is right for you?


They're all the other miles–not the tempos or track repeats or long runs. They're the entries in your training log that make up a large percentage of your weekly mileage total, but with which you don't bother to record much data: Simply an "8" or a "6" or a "park loop" suffice to remind you what you did that day.

The easy day is the Rodney Dangerfield of distance training: It receives precious little respect. Some hardliners might even use the term "junk miles" for Kipyego's easy-day running, despite her international successes. Why do we do them? Because easy running–even very slow easy running–provides fundamental adaptations.

On easy days, you're using mostly slow-twitch muscle fibers. They have a higher density of mitochondria, high levels of aerobic enzymes and greater capillary density than fast-twitch fibers, which are more involved in higher-intensity training, says Dan Bergland, principal sport physiologist at Volt Sportlab in Flagstaff, Arizona. On easy days, "You increase mitochondria and capillaries and blood flow to those muscles, so they're better able to utilize oxygen," he says. "Without that, you can't do the intense runs."

All runners, and especially beginners and those coming back from injury, benefit from the cardiovascular and muscular-structural development easy running promotes. The base fitness a runner puts down through a preponderance of easy runs enables the athlete to safely progress to other types of training.

Seasoned runners also need easy days in order to maintain hard-earned aerobic fitness and make continual gains in running economy. Of course, competitive runners are interested in moving efficiently at race paces, the primary reason for training at a variety of intensities, in addition to running easy. But even slow running allows for modest gains in efficiency of movement.

More important, it allows for recovery from the hard days. "A runner should achieve a training effect every day," says Dennis Barker, coach of Team USA Minnesota, "and to me, recovery is a training effect, maybe the most important one. It's during recovery that adaptations from the hard training take place. If a runner doesn't recover, the body is not going to adapt, and you'll either continue digging a hole for yourself or get injured."


Jason Ryf keeps a 6-minute easy-day pace.

The question, then, is what pace is right, and what do you stand to lose if you go too fast or too slow? In a general sense, an easy run is a low-intensity effort of a short to moderate duration. So a long run, even completed at a relaxed pace, should not be considered "easy," because, despite the pace, there comes a point where the duration raises the overall intensity out of the comfort zone.

A dozen years ago, Barker began working with Carrie Tollefson, a four-time national champion at Villanova. The transition to working with Barker was initially rocky, because Tollefson wouldn't back down on her easy runs. "At Nova we were very low-mileage, but we ran hard all the time," Tollefson says. "And then I came to Dennis and we were trying to hit 85 or 90 miles a week, and I couldn't do it all. I was always pushing the envelope, but I just couldn't run a ton plus go really hard in all my workouts, my easy days and my long runs."

Barker's solution was to mandate that Tollefson wear a heart rate monitor and keep her easy and long runs within appropriate ranges. It worked. "Slowly but surely, running slower helped me," Tollefson says. "By 2004 I was having my best year, and that's when I made my Olympic team. I just needed to grow into the sport and know that it was OK to back off on those easy days and not be so stuck on the watch and always running 6:30 pace. It didn't matter what I ran on my easy days; they were supposed to be easy."

Though Barker extols the virtues of keeping the pace relaxed on easy days, that doesn't mean he sends his athletes out for short jogs. In fact, he's been known to assign runners hilly routes on non-workout days, to give the run a little extra benefit. But pacing is almost always reined in.

"Pace is the most important thing to keep easy on an easy day," Barker says. "Many runners can still recover if they run a few more miles, as long as it's still at an easy pace. But from my experience, they can't recover if they run a faster pace, even with fewer miles. So pace really needs to be governed on easy days, [but] mileage not quite as much."

Bergland believes runners can't really go too slow on their easy days, unless their form starts to break down. At that point, slower becomes counterproductive. In his opinion, as long as your form holds up, lower intensity trumps higher intensity for easy days.

While elite athletes have a finely tuned sense of pace and effort, rank-and-file runners often struggle with it. Bergland advises runners to use 10K race pace plus 2 minutes for easy-day pace, wear heart rate monitors (and aim for 65 to 70 percent of maximum heart rate) or take occasional treadmill runs to monitor pace.

Elite runners' reported easy paces


Suggested easy pace
Actual easy pace
PR pace

Mo Farah
Marathon PR: 2:08:21
Marielle Hall
5,000m PR: 15:12
Sally Kipyego
5,000m PR: 14:30
Jason Ryf
Marathon PR: 2:19:37


Voyageurs Add Men's Track & Cross Country

The Laurentian Voyageurs Athletic Department is proud to announce that they’ll be adding a men’s cross-country running and track team to their roster of sports for the Fall of 2015.

The men’s team will join the existing women’s program that has enjoyed success on the trails and track this year.

“It was a natural addition,” said head coach, Dick Moss. “We already have a women’s team that’s running at a high level. With Darren Jermyn and myself, the coaching is already in place as is an excellent support system with sport psychology, osteopathy, massage, gait analysis, physiotherapy and yoga all available. The guys can compete at the same meets and train at the same venues, so logistics are relatively easy.”

Like the women’s squad, the men’s team will focus on cross-country and distance track events.

Laurentian’s Athletic Director, Peter Hellstrom, is excited to grow the Voyageurs family. “Coach Moss and Coach Jermyn have the foundation of a strong program already in place so adding a men’s team was an easy decision. If we can help the university grow by growing ourselves and adding to the tradition of the Voyageurs, then it’s a win for everyone. I’m excited to see a new group of student-athletes come in and, as the strong foundation is already there, the growing pains should be reduced significantly.”

“It’s been 15 years since we’ve had a men’s team,” said associate head coach, Darren Jermyn, who actually raced for the Laurentian men’s squad in the 1990’s. “The men’s squad did have a long history of solid results, so it will be good to have the program back. The early feedback we’ve received from alumni, general public and other university programs has been outstanding.”

“With September just a few months away, we’re behind with our recruiting. But we do have some excellent prospects that we’ve contacted, and we’re inviting any potential recruits to contact us,” said Moss.



Upcoming Local Events

   January 15 & 29, February 12 & 26, 2015

Full PDF Poster Here



   February 22, 2015

Sudbury ON

Sudbury Running Room
Cedar Pointe Plaza
117-1984 Regent St
Sudbury, ON.

Race Times

Half Marathon Run/Walk : Sunday February 22, 2015 @ 8:00 A.M.





Run Club Update



Store News

Store News

Good afternoon Sudbury!

The Hypothermic Half Marathon is just over a month away now, have you signed up yet? All proceeds will go to the Sudbury branch of the Alzheimer Society. Space is becoming limited so be sure to do so soon, all participants receive a very nice Hypothermic run set ( convertible cover up and gloves) as well as one of the coolest finishers medals around and free brunch afterwards at Buzzy Browns. We are also looking for volunteers to help out on race day, if interested please contact the store 705-523-4664

We are looking for clinic coaches to teach our next round of clinics in early March that will train towards the Sudbury Rocks! race, run or walk for Diabetes. please contact the store if interested sudbury@runningroom.com or 705-523-4664 instructors enjoy a staff discount for the duration of the clinic as well as helping others reach their goals.

We are also looking for a full time assistant manager at the store, if interested please contact Andrew at the store.



Training Program News

Join us every Wednesday night at 6pm and Sunday morning at 8:30am for FREE run club!


Join us for FREE Practice Club

We have FREE run club Wednesday nights at 6pm and Sunday mornings at 8:30am.



Track North News - by Dick Moss


McGill Invitational Results
Montreal, PQ, 1/24/15

Three members of the women’s track team competed at the highly competitive McGill Invitational this weekend, and all three turned in personal best performances.

Katie Wismer placed 8th in the 1500m with a time of 4:40.66, while Michelle Kennedy placed 29th in the same event with a time of 4:50.70. In the 1000m, Jenna Thornber placed 42nd with a time of 1:44.82.

The women’s squad’s next meet is the York Open, next weekend.


Dick Moss, Head Coach
Laurentian XC/Track Team
c/o Coach Moss <pedigest@cyberbeach.net>
Web: http://laurentianxctrack.com
Facebook: https://www.facebook.com/groups/laurentianxctrack/


For information call me.
Vincent Perdue
341 Fourth Ave, Sudbury On. P3B-3R9
vt perdue@cyberbeach.net

Proud sponsor of the Sudbury Rocks!!! Race, Run or Walk for Diabetes



All photos images and content copyright Sudbury Rocks!!

All Web site Graphic Design by Steve Violence


Click to Enter Site