How long should my long run be?
I posted this question earlier this week under a run forum but got no response, so re-posting here:
I'm certain that this has been covered but cannot find:
In training for a HIM, my plan calls for a 120 min run. I did yesterday according to pace prescribed, but would've gone over 13 miles if I did not cut it short. What is protocol for this? Keep running (14-15 miles) or stop at 13ish? Don't see a reason to beat the legs up more than needed....
I'm certain that this has been covered but cannot find:
In training for a HIM, my plan calls for a 120 min run. I did yesterday according to pace prescribed, but would've gone over 13 miles if I did not cut it short. What is protocol for this? Keep running (14-15 miles) or stop at 13ish? Don't see a reason to beat the legs up more than needed....
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Comments
To answer your question -- keep running for the prescribed time. (Caveat: unless the plan says 'extra if time available' such as in the Outseason and GetFast plans....)
Here's why the Coaches give us time vs. distance. Take two runners, Fast Fred and Slow Sam. Fred's Z1 pace is 7:30/mi and Sam's is 10:00/mi. If the run were given in distance, a 12-mile run would take:
You can see that Sam's legs will get more beat up than Fred's: increasing his risk of injury, burnout, etc.
If you are concerned about beating your legs up because you feel an injury coming on, then, as Rich says, "Do the Smart Guy thing and don't follow the plan into a brick wall." In this case I would reach out directly to the coaches through the Micro Thread or weekly chat to discuss and resolve.
If, however, it is just the distance number that is causing you concern, try not to worry about it.
Hope this helps.
Speaking of which, good luck in your upcoming 26.2 ... We've both got work to do so we can tip our steins in Bean Town next April.
For go hard and fast peeps during HIM run, it really is not so much mental reason for going overdistance on the long run. It more has to do with being able to carry that fast speed over entire distance of 13.1 and not fade at mi 9-10. Chronic, weekly 2hr long runs, for faster peeps 15-17mi long, do just that. When you add EN flavor to them, they do become extremely powerful tool, but they do carry substantial recovery cost. That has to be weighed in. it will affect a downstream workout if not careful, overachieving or conducting them in very hot/humid conditions.
What JW said: if you have an IM downstream, I would consider these over distance runs (ie, you're getting in >13mi in a 2hr run) as base building/general prep/durability for the IM training to come.
If I didn't have an IM downstream, I'd cap the long run at about 1:45 (that's just me) because if I'm racing a half, I'm racing a half because I want to train and race for a half = I'm not interested in running longer than about 1:45 just because. I'd rather cap that run at 1:45 and make it more challenging within that fixed time. Kinda like how one of the (many) reasons that people race HIM vs IM is because they don't want to have to commit to 7-8hrs on the bike every weekend. They'd much rather be done by 10a on Saturday and 8-9a on Sunday
Unless, of course, it is wrong.