Just in case none else gets back to you. Have a look at the Sus Trans network - I live well outside Glasgow but can run into the city centre and home again via Route 75 - it then turns into route 7 and heads out the other side towards Loch Lomond- have a look here:
I am really looking for some advice on how good double run days are at replicating the training effect of one long run.
I entered a 33 mile race (the D33) on new year's eve (idiot that I am) which is in March. So, having to ramp up the miles pretty fast. I have a half IM in may and an IM in July and am not the best biker in the world and so don't want to neglect my cycle training whilst putting in the miles for the D33.
The plan for the D33 which is kindly given out by the organiser recommends gradually increasing your mileage to 33 miles over 2 consecutive days. So, this I am doing and separating these days from my longing bike day (which is by necessity a super long turbo at the minute - scottish weather prohibiting much else).
I do 3 bike sessions a week - 1 sufferfest, 1 steady and 1 longish (2 hours ish with varying power and cadence).
3 runs - 1 pretty long (18 miles this week) - 1 medium (7 this week) and 1 with some speed work or tempo included.
So, the question I have - after all this preamble. I used to have a coach that advocated splitting your longest run into two parts to reduce the chance of injury and over training (which I am a bit worried about to be honest as this is a pretty quick ramping up of mileage I am attempting).
So what I had decided to do was split the longest run into 8 miles or so on a treadmill at lunchtime and then the other 10 in the evening on the rollercoaster of hills that is my local terrain. I feel this is a LOT easier than doing 18 miles on the hilliness that is round my home but am worried I am copping out of working hard enough. There is only around 3 hours between the 2 runs so not a massive rest but I must admit it feels so much easier than doing the whole lot in a oner (which is what worries me).
I have been a runner for 11 years or so - done lots of marathons and a couple of IM so I think my body can cope with the increase in miles but still !! don't want to kill of my races in May and July by over training now.
Does anyone have an opinion of the value or not of splitting up my longest run like this - I do know of 2 Tri coaches who do this in their schedules (Joe Beer and Simon Ward).