(marathon training) long run
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2013-08-15 9:31 AM |
Pro 5169 Burbs | Subject: (marathon training) long run I got this email from McMillan running, and was wondering if anyone does any of these "types" of long runs. I'm currently at week 5 of Higdon's advanced plan, and think incorporating some of these into my long runs would help. thoughts?
Long and Steady: Lydiard's Tried-and-True Long Run Fast-Finish Long Run: Rosa's Way to the Winner's Circle |
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2013-08-15 10:03 AM in reply to: trishie |
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2013-08-15 10:05 AM in reply to: trishie |
928 | Subject: RE: (marathon training) long run It really depends on what your other runs are like and how much mileage you are doing. I wouldn't stray from the program unless you are only using Higdon's plan as a rough guide. Higdon's plan has speed work and pace runs; the long runs are supposed to be relaxed pace. If you incorporate speed work into your long runs (other than what the plan has) then you may be overloading with too much fast running. |
2013-08-15 11:43 AM in reply to: trishie |
Expert 3145 Scottsdale, AZ | Subject: RE: (marathon training) long run I'm not a huge fan of mixing and matching if you've already got a plan you're working with. However, I've done pretty much all of those (with the exception of the pace change) and for mary work I really like Pfitz's long run approach. |
2013-08-15 11:46 AM in reply to: thebigb |
Seattle | Subject: RE: (marathon training) long run Originally posted by thebigb I'm not a huge fan of mixing and matching if you've already got a plan you're working with. However, I've done pretty much all of those (with the exception of the pace change) and for mary work I really like Pfitz's long run approach. I second this. Lydiard isn't too different and often even in Pfitz's long runs you don't always throw in those chunks of pace running. I save the "speed" for speed specific workouts. |
2013-08-15 3:05 PM in reply to: Asalzwed |
Pro 5169 Burbs | Subject: RE: (marathon training) long run Thanks, folks. Higdon does have speed specific workouts (temps, hills, 800s) and MP runs so I'll run my long runs as prescribed. Thanks for the feedback |
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2013-08-15 3:11 PM in reply to: Asalzwed |
Champion 5312 Calgary | Subject: RE: (marathon training) long run Originally posted by Asalzwed Originally posted by thebigb I'm not a huge fan of mixing and matching if you've already got a plan you're working with. However, I've done pretty much all of those (with the exception of the pace change) and for mary work I really like Pfitz's long run approach. I second this. Lydiard isn't too different and often even in Pfitz's long runs you don't always throw in those chunks of pace running. I save the "speed" for speed specific workouts. I agree. Often you will feel like you are missing out during a week or a phase but that is just because the program is set to give your body a break before tearing it apart again. Probably be a reasonable idea to give a different program a try at a later date though to work at things from a different angle. |
2013-08-15 6:01 PM in reply to: trishie |
Extreme Veteran 1001 Highlands Ranch, Colorado | Subject: RE: (marathon training) long run I have used Pfitz's plans a few times. The LR with the last part at MP works well for me. |
2013-08-15 6:11 PM in reply to: rick4657 |
1439 | Subject: RE: (marathon training) long run Pfitz's all the way. |
2013-08-15 8:26 PM in reply to: #4829762 |
Member 27 davenport, iowa | Subject: RE: (marathon training) long run I think if you're long run is over 2.5 hrs you are wasting your time. Keep the long run under 2 hrs. I just read an article supporting this but cant remember where. Google it. Also, I love the idea of surging. Definitely a great boredom killer. But dont do it too often. The long run has a specific purpose, and speed intervals aren't it. And going faster as your long run comes to an end is also a great way to train. I always try to negative split the last 4 or so miles by a couple seconds. Running your last mile as your fastest is always a huge confidence booster. --------------------------------------- Runningwithle.blogspot.com |
2013-08-15 9:54 PM in reply to: trishie |
Master 2563 University Park, MD | Subject: RE: (marathon training) long run Any of these could be good for folks who are sufficiently well trained to take advantage of them (which you might well be). But remember that most of these are taken from workouts designed for elite athletes who are putting in higher mileage than just about anybody around here and who are not worried about making the distance. These are folks who are looking to try anything to gain that extra minute or two. For most of us, we're just looking to have our bodies hold together while we get in enough miles to get around without blowing up. |
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2013-08-15 9:56 PM in reply to: trishie |
Expert 2192 Greenville, SC | Subject: RE: (marathon training) long run long and steady sounds like every single on of my long runs... |
2013-08-15 9:58 PM in reply to: 0 |
1053 | Subject: RE: (marathon training) long run Originally posted by lekuhlman I think if you're long run is over 2.5 hrs you are wasting your time. Keep the long run under 2 hrs. I just read an article supporting this but cant remember where. Google it. Also, I love the idea of surging. Definitely a great boredom killer. But dont do it too often. The long run has a specific purpose, and speed intervals aren't it. And going faster as your long run comes to an end is also a great way to train. I always try to negative split the last 4 or so miles by a couple seconds. Running your last mile as your fastest is always a huge confidence booster. --------------------------------------- Runningwithle.blogspot.com Many good plans peak with one or more 20ish mile runs (Higdon/Pfitz), and many runners are not under 2.5 hours for these runs. I think it is almost essential to run 2+ hours to condition your body not just physically, but metabolically. I 100 % agree the long run has its purpose, which is to build endurance in the muscles and tissues, and also to train your body to burn fuel differently (more fat burning). Pfitz suggests running long runs 10 to 20 percent slower than your goal pace, or you could go with heart rate, and make sure you run in the correct zone. Also, going faster as your long run comes to an end...maybe occasionally. However, at the end of your long run is when your body is probably more fatigued than at any other time during your training, and running fast at that time could lead to injury. If you are going to vary the pace during your long runs, ideally, you want to be inconsistent, run faster early, sometimes middle, and maybe sometimes also at the end. The way to stimulate adaptation and improvement is to constantly trick your body and not give it what it expects. Edited by ImSore 2013-08-15 9:59 PM |
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