For those of you training for 8k/10k cross and the like, what was your long run today? I did sixteen rather hard and plan to have a recovery day or two in my future. What is the most any of you do to prepare for Cross???
For those of you training for 8k/10k cross and the like, what was your long run today? I did sixteen rather hard and plan to have a recovery day or two in my future. What is the most any of you do to prepare for Cross???
18-22% of my weekly total. so if i'm running 70 miles for the week, about 14-15.5 miles. sometimes i'll also did a run of that distance mid-week (maybe wednesday. i usually follow those runs with a 10-12% run of 7-8 miles and feel fine for a fartlek or other VO2max workout by tuesday. if i do that workout tuesday i usually won't do a mid-week long run, but sometimes if i'mm feeling okay i will. i also like to do my weekly mileage in 7 runs unless i'm over 85 for the week.
I didn't really do a long run today, but I did two fartleks, which sometimes is a good substitute... AM 6 miles (middle 3 miles hard) and PM 12 miles (middle 6 miles hard)... Other than that, I usually run about 20% of my weekly mileage as a long run, but since I'm at about 100 mpw now, it's pretty hard to run for 2.5 hrs straight, so I usually limit my long run to 16-18 miles max and then do another 14-15-miler in the middle of the week.
Ran the Pattaya Marathon, all 42km of this incredibly hot, humid, hilly run.
The Kenyans and I both believe that the course is actually 44km!!!
Jason
Maybe you should try to do your long day easy, rather than all out. The idea of the long run is not quality but quantity. If it were quality it would be called a hard run. When i run 100 miles a week i do 18 as a long run. When i run 90 or less i just do 16 as a long run. Use the next day to fully recover than throw in some hard days if you want. I found it hard to recover from a hard long day.
I spent some time this morning looking back to the 20 year old threads. Most on the last pages are all about running. Nothing there political. This one here has been repeated many times over the years. Back 20 years ago if I had a race on Saturday then Monday would be a 20 plus mile run. These days it's only 8 to 10. Father Time has really caught up with me. Really jealous of those guys that are 60 and running 2:30 marathons. I think there was one in Houston last year. Hopefully I will see that someone runs that this year.
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these