General Discussion Triathlon Talk » Winter maintenance long run Rss Feed  
Moderators: k9car363, alicefoeller Reply
2012-09-25 10:52 AM

User image

Expert
1244
100010010025
New York
Subject: Winter maintenance long run

I have a couple half marathons planned for the fall, but after that, I'm going to probably just try to maintain some base mileage before I ramp up for marathon training in the new year (probably around the end of January for a late May marathon).

Any recommendations on what to keep my "long" run at during winter maintenance? I was thinking maybe stick to around 10-12 miles as the long run and just drop down occasionally to 7-9 for a recovery week.

Thoughts?



2012-09-25 11:21 AM
in reply to: #4426541

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: Winter maintenance long run
How much are you planning to run the rest of the week?
2012-09-25 12:32 PM
in reply to: #4426608

Master
10208
50005000100100
Northern IL
Subject: RE: Winter maintenance long run

JohnnyKay - 2012-09-25 11:21 AM How much are you planning to run the rest of the week?

Yes, have an idea of this first.

And while I don't have any marathons planned, I'm still looking to do 50/wk or a little more if I can. The longest runs being just a bit over an hour a few times a week. Might get up to 90 minutes a few times if I feel like. I'll still have days with more total running in them, but those will be broken up into a larger run and a shorter one later in the day.

2012-09-25 12:40 PM
in reply to: #4426541

User image


1439
100010010010010025
Subject: RE: Winter maintenance long run
If you are going to plan for a spring marathon I would keep my long runs at a minimum of 2 hours. Not sure how fast your pace is but when I am not training for a specific race I keep my longs run at 2 or more hours every week. I like to be in marathon shape year round though in case I feel like running another one at a moments notice.
2012-09-25 12:55 PM
in reply to: #4426541

User image

Elite
3515
20001000500
Romeoville, Il
Subject: RE: Winter maintenance long run
I've trained for a marathon over the winter and used a treadmill up to 16 miles.  It's doable, but I admit not prefferable.  for my 17/18/19/20/22 mile runs I just H'dTFU, dressed warm and did it outside in the snow.  Last year I trained for HM over the winter.  I just stuck with going 8/10/12 for long runs.  Then when it got closer to the race I H'dTFU and went outside for 14/16.  Worked out pretty well and I PR'd the HM at 1:32
2012-09-25 1:05 PM
in reply to: #4426766

User image

Expert
1244
100010010025
New York
Subject: RE: Winter maintenance long run
brigby1 - 2012-09-25 1:32 PM

JohnnyKay - 2012-09-25 11:21 AM How much are you planning to run the rest of the week?

Yes, have an idea of this first.

And while I don't have any marathons planned, I'm still looking to do 50/wk or a little more if I can. The longest runs being just a bit over an hour a few times a week. Might get up to 90 minutes a few times if I feel like. I'll still have days with more total running in them, but those will be broken up into a larger run and a shorter one later in the day.

Hmm, probably do a total of 4 runs a week, maybe a tempo here and there. Nothin' crazy. I just want it so that come end of January, I could start again with my speed training again, harder tempo runs and start upping my long runs without significant growing pains. The marathon plan (17 weeks) starts building from a "long" run of 8 and builds a mile a week (more or less) from there on out. 



Edited by swishyskirt 2012-09-25 1:08 PM


2012-09-25 1:09 PM
in reply to: #4426785

User image

Expert
1244
100010010025
New York
Subject: RE: Winter maintenance long run

navbtcret - 2012-09-25 1:40 PM If you are going to plan for a spring marathon I would keep my long runs at a minimum of 2 hours. Not sure how fast your pace is but when I am not training for a specific race I keep my longs run at 2 or more hours every week. I like to be in marathon shape year round though in case I feel like running another one at a moments notice.

Yeah, I don't need to be marathon "ready" -- just marathon training ready. My long run pace is anywhere from low 8's to 8:30s in general. 

2012-09-25 1:11 PM
in reply to: #4426541

User image

Runner
Subject: RE: Winter maintenance long run
10-12 would be fine, if you're averaging 30-40 miles per week. If more like 20, go down to 7-8.
2012-09-25 1:15 PM
in reply to: #4426868

User image

Master
1770
10005001001002525
Bedford, MA
Subject: RE: Winter maintenance long run

If you're thinking of four runs, and wanting to go into marathon training with a decent base, I'd do something like this:

Sunday: long run of 1.5-2 hours

Monday: off

Tuesday: 1 hour easy

Wednesday: off

Thursday: 60-90 min with 30-45 minutes in the middle at tempo pace (~half marathon speed)

Friday: 45 min-1 hour easy

Saturday: off

2012-09-25 1:40 PM
in reply to: #4426868

User image

Not a Coach
11473
5000500010001001001001002525
Media, PA
Subject: RE: Winter maintenance long run
swishyskirt - 2012-09-25 2:05 PM
brigby1 - 2012-09-25 1:32 PM

JohnnyKay - 2012-09-25 11:21 AM How much are you planning to run the rest of the week?

Yes, have an idea of this first.

And while I don't have any marathons planned, I'm still looking to do 50/wk or a little more if I can. The longest runs being just a bit over an hour a few times a week. Might get up to 90 minutes a few times if I feel like. I'll still have days with more total running in them, but those will be broken up into a larger run and a shorter one later in the day.

Hmm, probably do a total of 4 runs a week, maybe a tempo here and there. Nothin' crazy. I just want it so that come end of January, I could start again with my speed training again, harder tempo runs and start upping my long runs without significant growing pains. The marathon plan (17 weeks) starts building from a "long" run of 8 and builds a mile a week (more or less) from there on out. 

Honestly, given those goals, I would look at running more frequently.  You can keep your mileage up fiarly high without having to do anything terribly long.  Some tempo now and then, as you feel.  For example:

3 x 3-4
2 x 6-8
1 x 10-12

It's not the long run that will cause you trouble.  It's wanting to come out of this and start 'speed' training while probably building mileage at the same time.  You're better off holding mileage flat (or even dropping it) as you build in that speed training.

2012-09-25 3:37 PM
in reply to: #4426541

User image

Coach
9166
5000200020001002525
Stairway to Seven
Subject: RE: Winter maintenance long run
I havn't read the other replies, but want to throw out the idea of doing your long maintenance run only every 10 to 14 days. Your body doesn't know what 7 days is...doing a long (for you) run every 7 days is the same way you'd essentially train for an upcoming goal race with our without a little progression in distance .

BAck off a bit, allow your body to recover with frequent shorter mileage and do a longer run every 10-14 days.


New Thread
General Discussion Triathlon Talk » Winter maintenance long run Rss Feed