Something like 20 min or 3 miles at half-marathon pace + wu/cd 24 hours before a long run. Is that a good idea? I read somewhere that it's beneficial in the sense that you run the next day on tired legs somewhat, hence you don't need as much of a long run.
On the other hand...the contrary (long run day before tempo run) makes no sense, right?
I am no expert on distance running but I see nothing wrong with that tempo run or even a faster pace the day before a long run.
I am OK with the tempo run (that's right I said "tempo run") being after the long run as well.
My old coach always had me do my tempos (generally 3-5 miles long) the day before my long runs. It sucks a little at first, but as the weeks go by your really notice yourself getting stronger and running more effortlessly.
this just in wrote:
Something like 20 min or 3 miles at half-marathon pace + wu/cd 24 hours before a long run. Is that a good idea? I read somewhere that it's beneficial in the sense that you run the next day on tired legs somewhat, hence you don't need as much of a long run.
On the other hand...the contrary (long run day before tempo run) makes no sense, right?
My college team often did tempo runs (anywhere from 3-10 miles) the day after long runs.
ehof wrote:
this just in wrote:Something like 20 min or 3 miles at half-marathon pace + wu/cd 24 hours before a long run. Is that a good idea? I read somewhere that it's beneficial in the sense that you run the next day on tired legs somewhat, hence you don't need as much of a long run.
On the other hand...the contrary (long run day before tempo run) makes no sense, right?
My college team often did tempo runs (anywhere from 3-10 miles) the day after long runs.
Race, Long Run, Tempo is great for mental toughness.
I would be careful, overreaching is easy as hell to do - especially when you're feeling great and unstoppable. If anything, make sure the long run is at an easy, easy pace. Like if your normal 6 milers are at 7 minute pace, run a 12 mile long run at 7:45-8:30 pace (or whatever your situation is). the only days you need to push your self are race days and the occasional hard workout. take it from a guy whose last 4 cycles have ended in extreme burnout way before the goal race even got there...
sorry for rambling - i think i've got it figured out this time.... take your easy days seriously, they are extremely important. And be patient!!!
Thanks all. This all makes good sense. I'm in base training and like varying my pace, so I'm incorporating a mid-wk longer run w/ some miles at MP, then this Saturday 3 mi tempo at HMP, and a Sunday easyish long run a la Pfitz (start at 20% slower than MP, ends 10% slower than MP).
This article is good too btw, (most of you must have read this but stll):
http://www.runningtimes.com/Print.aspx?articleID=8093
Hal Higdon incoporates those HM pace runs before running long too, and when I followed his training pattern last year I destroyed my hm goal, so there must be something to it
Every weekend: race or workout on Saturday, long run Sunday (recovery Monday :P).
If there is no purpose for running a long run the day after a tempo run besides just getting your long run in, then you are only going to hurt yourself. With that being said, I have done this numerous times.I usually do that type of training so I get a cumalitive soreness effect. I almost always take two easy days after that to rebound from the soreness. Heck I've done the other way around with the pupose of making myself feel like I am running a marathon but it was a 10 mile tempo instead of a 3 mile tempo run.
For some reason I respond really well to tempo runs and always have a little bit of pep in my legs the next day or two after a tempo workout. So I don't like to long run the day after a tempo because I don't want to go out too fast.
My preferred method was the tempo the day after the long run. This always forced me not to run too long or too fast knowing I had the tempo the next day.