Question about long runs and pace. I'm targeting a sub 3:15 marathon this year at VLM. My previous time being 3:17. I keep reading long runs should be slow....around a minute slower than race pace. In my last training for 2010 marathon , I went this pace or maybe slower for majority of run, but then tried to run at race pace for the last 4 miles of a long run. Is this method ok? Or should I be trying to run nearer to race pace the whole way. I need to be that little bit faster to get the time I want. And also.....weights? I do one a week session on weights. 15 or so reps of various exercises.....bench press, squats, lunges, dead lifts, plyometrics, Is a session like this ok to continue with during the 16 week build up.....thank you or your help
Valxian, thats been my pace as well for a LSR. Im aiming for the same as you, just to nudge under the 3.30. Got 3.33 last year, so hoping i can do that. Started to get a few niggles here and there now, happened last year as well. Once all the 18/20 milers start, so do the aches and pains. Ive found the cold bath for 10/15 mins when i get from a LSR to be helpful. That "ARRHHGGGG" feeling in your legs when you get back,is much reduced by having the cold bath. Sit in there with a woolley hat on and its not so bad. Just the initial bit if getting in!!!