Okay, I have a training question for you all. Today I ran my second 20 miler in preparation for Rome. I did the first 13 miles with the SBRC, and the last 7 miles on my own. This is the same approach I followed two weeks ago. This time, the group was feeling frisky, so the pace was a good deal faster than I had intended for a long run. The two loops I did with the group were at, or slightly faster than, marathon pace. The last 7 were at my usual LSD pace. On the whole, the run was a confidence builder. I was able to go fast for a big chunk of the run, and didn't feel too bad at the end either. I had a bit of a scare, when my right hamstring cramped on me at mile 10, but I was able to stretch it out, and it let go after a bit.
Anyway, I have two questions. The first is about the wisdom of hard long runs. I've always thought the goal was to work on speed and turnover during the short to middle length runs, and just work on staving off glycogen depletion during the longer runs. Is there value to going harder for longer? Or is the result more likely to be injury? The second question is about how to organize a hard long run? Today, two of us were running long. C_ arrived at the start having already run 6 miles nice and easy. She then drove the pace during the group phase of the run. I did it the other way around, with the easier part at the back end. Any thoughts on which is better?
2009 me would say LSD should be 30 seconds to a minute/mile slower than marathon pace, with lots of walkies and nourishment. Worked for me. Time on my feet was more important than pace, and I PB'd and BQ'd that way in mid forties, so it worked for me. 2013 me says, with the benefit of lots of couch time during injury layoffs, that some pace work during the LSD is goooooooood, and likely better for us not-so-younguns....do some of that, add more rest than usual between runs, and make sure every run has a goal of some sort. Note though, I have not TRIED this and right now every run I do is way slower than marathon pace, and PS I have just lost a week to a nonrunning related meds issue, not something I needed a month to go before Roma!! I hope to be back on my feet in a few days!
ReplyDeletePS as to order, I have heard that finishing strong is better than starting and fading...with all runs, but esp LSDs.
ReplyDeleteSwam today and feel more optimistic. Next wek I'll flip the order and then taper.
ReplyDeleteWhat you describe matches my usual approach, and experience. This Fall I did a series of relaxed 20s, with one hard half, and an olympic tri along the way. Set a PR at 51 . . . Right now, I feel like a bundle of small injuries. I'll be ready for Rome, but with modest goals. Feel better!!
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