Well, it wasn't very helpful if you were specifically talking about Paul's situation. We already know that he 'can't do anything on Tuesday and Wednesday' which leaves him with a maximum of 5 days to play with, and probably less than that.
How on earth can he keep his long run to 20% of his weekly mileage in that situation? Please give us an example.
And 35% of an 80 mile week as a long run? WTF? That's a 28 mile run.
I wince when I read on the club Bookface of folks with 22:00+ parkrun PBs arranging weekend long runs at around 8:00/mile pace. Very often they are the same folk who lurch from one injury to the next, and never really progress.
Mr V - I wouldn't have thought there's any specific need to do extended strides if you're targeting 10k+, but if done properly they can't do any harm, would probably add a bit of extra strength, and the bit of variety while your main focus is on base building might add some interest.
Sounds good, Muddy - I enjoyed my run out on an undulating route last night too. Was a pleasant evening for it for once, with an eye catching halo round the full moon. Skinny will be interested to know that pace to HR ratios are beginning to show some signs of improvement. ;-)
Indeed - I'm constantly amazed by what some people will buy off Amazon.
My HRM sat in a box in a drawer for over 18 months after I bought it and never expected to use it. Eventually however, I saw it as an opportunity to try something different to try to progress (which I did), and now see it as something else in the toolkit to aid both improvement and injury avoidance. I've got a good idea what the various grades of 'easy' feel like too, but my natural tendency, as I've found since I've been trying to stick close to the recovery zone for most of my mileage over the last month, is still to increase effort beyond that zone. The HRM allows me to reign myself back in. It's not for everyone I realise, but a few niggles aside, it has (tempts fate) stopped me from getting injured - in fact the only weeks that I've run less than 15 miles since I first properly used the HRM (perhaps 15 months ago) have been during the downtime I've scheduled in late October for the last two years.
Good strides paces again, McF...and I had the same thought as Lit when reading about the strap-on - ahem!
Some extended strides for me too last night in a 7 miler. 5 x 300m approx at around mile pace with complete (3:30+) walk/jog recoveries. Hopefully keeps the leg turnover going without being so hard that it compromises the ability to keep building mileage, and felt good to have a blast out.
Stephen also seems to be suggesting at least one, and perhaps two days of complete rest in this context.
That leaves 5 days, so if the long run can only be 20% of weekly mileage, then unless you're running double days, the long run would have to be the same length as every other run of the week.
He's also suggesting at least two recovery runs - they'd also have to be of the same length as the long run.
Wah - I'm confused! Or at least I would be if I tried to fit this into a coherent plan!
Personally, I find it difficult to even keep the long run to 25% of weekly mileage on single days whilst also keeping one recovery run, and a rest day most weeks. The maths just doesn't add up. I therefore allow the long run to extend to 33% of weekly mileage if necessary, but do try to keep it below 30%.