Long run - feeling good - go further?

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2006-06-29 4:01 PM

Master
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Brooklyn, NY
Subject: Long run - feeling good - go further?
Some time ago I remember doing a long run (for me), of 6mi but I felt so good, rested and refreshed that wound up doing 7mi. (I'm pretty sure I couldn've gone at least another mile).

As my runs progress in quest of a first half mary then a full towards the end of Nov, assuming I'm lucky enough to have another one of those "good running days" (say 12mi). Would you still go futher if you can do (say another 3mi), or would you stick with the schedule for fear of calling on a possible injury/overtrain/over use etc.?
Or, would the extra distance put you slightly ahead of the game if you go for it (as long as you are comfortable)?

Thanks



2006-06-29 4:07 PM
in reply to: #470170

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Veteran
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Calgary
Subject: RE: Long run - feeling good - go further?
I had been running 5-7km 3x a week for a while, and had run 10km on the treadmill a couple of times. I decided to go for a longer run, and did 12km. I felt great, until the next day when my foot hurt so much I couldn't run or walk down stairs comfortably.

I pulled something (plantar faciasomethingis), doc put me on some NSAIDs, and I've been going slow ever since (about 3 weeks now.) I'm sticking to the 10% increase per week rule this time!

2006-06-29 4:09 PM
in reply to: #470170

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Master
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New York
Subject: RE: Long run - feeling good - go further?
If I were feeling particularly good on a given long run, I might extend a little bit beyond what I had scheduled, but I wouldn't go too much. Personally I'd be hesitant to go beyond 110-115% of what I had scheduled, unless it was the "long" run in a recovery week. I'd be especially careful if you'd be doing your longest run ever. More is not always better - practice doesn't make perfect, perfect practice makes perfect and such.
2006-06-29 4:22 PM
in reply to: #470170

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SF Bay Area, Mountain View
Subject: RE: Long run - feeling good - go further?
would be better to invest your surplus of energy into some cross training. go for a bike ride after the run. or do 100 pushups.

as has been hinted at - your ligaments and joints don't complain right away if they're getting abused. they usually wait until the next time they're needed, those bastards!
2006-06-29 9:41 PM
in reply to: #470170

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Pro
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Virginia Beach, VA
Subject: RE: Long run - feeling good - go further?

Agree...stick close to the plan.  A little extra, maybe 10%, is fine but your training plan should have a logical progression designed to produce adaptation and increased fitness so I'd let it work.  If you're feeling fresh towards the end of a longer run I'd suggest picking up the pace a bit over the final ~20% or so.  This is typically called a 3/1 because you run 3/4 at Z1/Z2 pace and the last 1/4 at Z3 pace.  It's a good way to finish up a longer run but I wouldn't necessarily do this every long run...maybe every other.

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