General Discussion Triathlon Talk » long run - distance or time? Rss Feed  
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2006-04-11 2:58 PM

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Expert
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Subject: long run - distance or time?
I'm a slow runner. No, really, a s-l-o-w runner. I am also planning a HIM in August. Running is hard for me, and I've slowly built up the distance of my long run to about 12 miles. BUT that 12 miles takes me much longer than the 1.5 hours that show up in the couple of training plans I've seen. What is magical about the 1.5 hour mark?

So, my question is...should I do a 1.5 hour long run, or run my 2.5 hours to get close to the half-mary?

TIA, CC

Edited by c_cic 2006-04-11 3:00 PM


2006-04-11 3:02 PM
in reply to: #393783

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Pro
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Subject: RE: long run - distance or time?
Your body knows time not distance. Train to the time that you think it is going to take you to finish the run.
2006-04-11 3:19 PM
in reply to: #393783

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The Original
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Subject: RE: long run - distance or time?
Also, typically your LSD are supposed to be just that- long and slow.  Usually you run a race a little faster than your LSD.  So what you're basically doing is training your body to be out there a little longer than you might be on race day.  It doesn't matter if you only run 10 miles and the distance is 13 miles.  On race day you should be able to run the full distance in the same time it would take you to run a shorter distance at a slower pace.  That way, you're feet can handle 2.0 hours of pounding the pavement becuase you ran for 2.5-3.0 hours in training.  Does that make sense?  That's what I've always been told.
2006-04-11 3:40 PM
in reply to: #393820

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Master
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Subject: RE: long run - distance or time?

runnergirl29 - 2006-04-11 4:19 PM Also, typically your LSD are supposed to be just that- long and slow.  Usually you run a race a little faster than your LSD.  So what you're basically doing is training your body to be out there a little longer than you might be on race day.  It doesn't matter if you only run 10 miles and the distance is 13 miles.  On race day you should be able to run the full distance in the same time it would take you to run a shorter distance at a slower pace.  That way, you're feet can handle 2.0 hours of pounding the pavement becuase you ran for 2.5-3.0 hours in training.  Does that make sense?  That's what I've always been told.

That's always been my rule of thumb too.

But, does this still apply when talking about the run in the HIM?

2006-04-11 3:44 PM
in reply to: #393783

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Master
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Subject: RE: long run - distance or time?
i agree time is the way to go.
2006-04-11 3:55 PM
in reply to: #393783

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Subject: RE: long run - distance or time?


2006-04-11 4:44 PM
in reply to: #393783

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Subject: RE: long run - distance or time?
Before my half mary, I did most of my LSD's based on time...sometimes the distance was significant, other times it wasn't. But I got used to being on my legs that long and used to the feeling of moving in the same motion for 2+hrs. I don't think I ever covered the full 13 in a training run, but when the day came to execute, even on a MUCH hilly-er course than my normal training grounds, I held up really well and ended up coming in under my estimate.
2006-04-11 5:29 PM
in reply to: #393783

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Subject: RE: long run - distance or time?

Are you using a heart rate monitor when you train?

 I have been using the him plan on the site here, I was concerned that the times were a bit short and have added time and or estimated distances to it.

One thing that I have learned on the site here is that your training run's don't need to be brutal fast. Training in Zone 1 will really do a lot for your endurance, and will leave you fresh enough to train day after day, which is a key component to the training plans.

There are some good threads on Heart rate zone training, here is one of the best

HR Zones: 220-Age - the TRUTH!

 

2006-04-11 6:24 PM
in reply to: #393783

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Expert
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Subject: RE: long run - distance or time?
Thanks everyone! I do use my HRM and try to keep in z1-z2 for the long runs. I sometimes see some drift near the end. Before the HRM my long runs were a little faster and I still felt good, but I'm a believer in building my base with the lsd/z1-z2 runs. And I saw results in my tri club run TT and my LT test - never could run that fast before. Of course fast is relative! Where's my 'cult of kick @ss' shirt?!?
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