So hurricane Irene caused me to have an odd schedule today. I ran 10 miles. Then swam 5K then came home and ran 10 more miles. My legs aren't nearly as beat up as they would be if I ran 20 straight miles. Have any of you ever trained throughout a full schedule with breaking up your long runs. And if so how did your race run go compared to when you didn't break up your long runs?
I do it all the time. I'll
I do it all the time. I'll do one 2:20-2:30 run during a build cycle, and that is it. Everything else is split runs on my long runs days. You get a quality run, without the huge damage, and recovery time that comes with a big single session. I think a big long run, is good for you mentally, and that is about it.
I pay more attention to weekly volume, then day to day stuff, so that is why I break my long stuff up.
For my Oct marathon, it was
For my Oct marathon, it was just too hot to do most of my long runs in one session. Result was going 3 minutes faster than my goal. I'm a believer.
When you split a long run do
When you split a long run do you run them at long run pace or do you run them at the shorter distance pace?
Say I normally run 20mi @ 9:30mi Avg
Would I run 2 x10mi @ 9:30 or @ 8:55 (my 10mi pace)?
I would run the second one
I would run the second one quicker. Runs should always go from a slow pace, to a fast pace, even within 24 hrs
agree with vjohnson. If'm
agree with vjohnson. If'm I'm breaking up the long run I'll go the first one at long run pace and the second at a slightly faster pace. Also, I'll add a bit more distance to what is called for in the plan if I can do so with my schedule. Here's an example:
Plan says do a 20 miler at 9:30
Morning: 12 miles at 9:30
Evening: 10 miles at 9:00, starting at around 9:15 and finishing at 8:45.
I have no scientific evidence that adding the extra couple miles makes it more closely approximate the single long run, but it feels logical and seems to work for me.
I have done this some too,
I have done this some too, even going as far as 12 miles at 8 at night then 12 miles the next morning at 6. I don't ever run slow though. If I am trying for a 3:15 marathon, I try and run everything at a pace between 7:30 and 7:45. I just feel like you get used to the pace and it becomes easier!
I've injured myself
I've injured myself (Achilles tendonitis) a couple times (in different years) while building up to longer and longer long runs in prep for a half marathon I usually do every year in early May. I'd thought about just eliminating all runs longer than 7 or 8 miles, since after that is when the injuries happen. But I now plan to do what you guys are suggesting: just break up the long run into 2 segments. Never thought or heard of this before. Thanks for the idea!