lovely 10.55 miles tonight, felt like I could do another 5 comfortably!
Check out Jimbo rubbing our faces in it!
I think I struggle with recovery after my weekend long run. I think I run faster than I should because I want it to be over quicker...
So was thinking maybe it was better to do a time run at the weekend. So go out for 3 hrs but go slow... so when 3hrs arrives I stop and get bus home... that way I will not rush... adding my recovery and letting me run further mid week. Does anyone think this is worth it, will I see the benefit mid week? Or shall I just go at my normal pace?
I'm now regretting such a long run last night - my legs are aching like 'ell! could well be finishing the week on 39.66 miles, but my OCD suggests getting it up to 45... or just taking it easy before the pilates class!
Not sure about this weekend, might just do a short Sunday run (and yes, I mean short! less than 10 miles perhaps!)
Fenn, I would advise against any sort of "bus home" routine, even after a fixed time... can you pick a route at home that can be made into lots of figure of eights or small loops? that way, when you reach 3 hours you're still only half or a mile from home and can jog the last 5 or 10 minutes for a satisfying stop!
lol at the OCD comment! thats great milage.
I like running along the thames to tower bridge and back...which is 13 miles and then I had 3miles and 5 miles loops to that.
Iccle Jim; I think what I was trying to ask... is there a real benefit from running slower than what I intend to run on race day. (I think I am aiming for 4:20 which is what my lsr runs have been predicting)... I just feel like I take alot longer to recover than everyone else from my long runs.. and thinking maybe its because I am going too fast. Is there a real benefit from running lsr really slow... or will my body just get use to that pace in which case should stick to what I have been doing. does that make sence
Sounds like you've all got some good running in Exciting times with the race packs coming through, my marathon still seems ages away although I'm sure it'll be here before I know it!
fenn I agree with IccleJim about the bus route idea; i went out with my oyster last week in case my knee started playing upand I needed to get home (without running). Myy bus passed me while i was running along in the pouring rain and i thought I'd actually much rather run in the rain than sit on a bus freezing cos you're wet and cold with no way of getting home...
I 've had a new approach to training this week and have been getting up extra early to run before work, and now have a new found enthusiasm for my training! It's so nice to have the run over and done with beofre breakfast when I would have itherwise just been snoozing. My evenings are much more relaxing as don't have to fit in long runs with everything else Works fo me but only cos I'ma morning person, I'm sure it is some people's idea of hell! I was very tempted this morning to ignore my alarm but somehow made it out the door!
LSRs are meant to be S - slow - so generally should be slower than marathon pace! if you're looking for 4:20 (10:00 per mile) then I would expect LSRs to average 10:30 per mile, though you're best to increase the pace a little in the last 5 miles (or the last quarter of the run), though ot necessarily every time.
The only harm in running LSRs at a "steady" pace (i.e. all at MP or slightly faster) is tiredness. I'd prefer to take it easy in my LSR and perhaps do a few extra miles slowly as a recovery run on the next day (and then go hard again the next...!)
Bigeater, if you're very sore and tired now, have an easy week rather than tapering... run as many times as before, but just reduce everything 25% and then in a week's time, go long (and slow) again.
I'm doing the London Marathon and had planned a 20 mile run tommorow but being up north we have been battered by snow, its very deep now probably over trainer deep and with huge drifts most places, so what are my options, wait it out and do it midweek or do the miles on a treadmill which will be about 3 hours. Or just go out and do what I can.
All you doing a LSR whats your plans if affected by the snow?
Usually a bit of snow wont stop me/us but this is very deep and with it drifting id imagine hard to run in.
Hi Fenn, no dont pee when do my LSR upto 22 miles, dont stop for the toilet once. Its bad up here.
Fenn wrote (see)
I would not run more than an 1hr on a treadmill, I think long distances on treadmill can do something to your hips...sorry a physio told me this a couple of weeks ago and cant remember the details. I am in london its very wet snow here will plan to run tomorrow.
lol, I am planning to run for over an hour and a half on the treaddie today, I'll let you know how I get on!
I would suggest that if you can't do an LSR over the weekend due to the weather, then just swap around your runs through the week... do a short-ish hard run now then try and make the LSR on Monday or Tuesday or Wednesday.
The overall aim would be to keep your weekly mileage the same, even if just by adding an extra mid-length run...
Did 20 miles on a treadmill, round here theres no pavements and its all ice now. Treadmill running was awful, hot, humid, hard, felt sick after mile 10 and had my tights on too.
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