Posted: 06/05/2015 at 07:09
Interesting stuff about the long 'slow' (or steady) run.
I understand theory of optimising fat production for endurance base.
Previously I would run 15-30 seconds slower than target marathon pace which was 8:30 for sub 3:45. However, this year I'm targeting sub 3:30, my pace has improved, so I thought I'd try a MP two weeks ago at 8:00 and managed 17 miles averaging 7:52 all splits sub 8:00 pace.
This gives me great confidence that I can maintain my pace at that speed over long distance however although I felt great on the day it tired my legs for the mid week and weekend runs that followed last week.
I think this is why they don't recommend that approach. So my question is do I run my next long runs slower and at what pace, eg MP +15, MP + 30. I have two more long runs planned, one at 18 miles then 20 miles before I taper. This weekend is Leeds Half so it's massage today and take it easy until Sunday.
Should my last long run which is 3 weeks out from Liverpool (14/6) be at marathon pace or perhaps some of it (which part) at MP or do I simply 'trust' I can run 26.2 at the improved pace based on my improved shorter races and the endurance training???