Just wondering if ending a long run's 1-2 miles faster than the rest is bad or not? I have beeen doing it some times. Good to do on fatigued legs?
Just wondering if ending a long run's 1-2 miles faster than the rest is bad or not? I have beeen doing it some times. Good to do on fatigued legs?
Like splits looking like this:
1: 8:10/mi
2: 8:05/mi
3: 8:00/mi
4: 7:55/mi
5: 7:50/mi
6: 7:45/mi
7: 7:40/mi
8: 7:40/mi
9: 7:20/mi
10: 7:00/mi
Hudson's training programs encourage it. Many of his long runs call for the last 15-20 minutes at a "medium" or "hard" effort. Encouraged me to keep the effort relatively easy until the last bit, and in races made me feel like the last 2+ miles were "my time".
I'm confused. I thought you said LONG run and FAST finish.
10 miles is short recovery run
finishing at 7 minute pace is a jog
Yes, I would say that there is a role for slow, short recovery runs in a well-rounded training program.
typical LRC idiot wrote:
I'm confused. I thought you said LONG run and FAST finish.
10 miles is short recovery run
finishing at 7 minute pace is a jog
Yes, I would say that there is a role for slow, short recovery runs in a well-rounded training program.
umm....I don't run 120 miles a week? only 40
All runs should be progressive.
explain
marqueePython wrote:
explain
Accelerate.
Doing these types of long runs is what I think turned me into a much better runner. I would actually go longer than just the 2-3 miles of progression. For example my 'bread and butter' long run consist of 20 miles total with the first 10 miles at 'easy pace' and the last 10 miles progressing that starts at just over marathon pace and finishes at half marathon pace. It can be tough but it worked for me.
I like doing this. Makes me feel more confident about my training.
Sharpie wrote:
Accelerate.
Thank you.
Look up Sandrocks book Running tough under the Dudley workout. He would run a long run and then do 3 miles at race pace.
typical LRC idiot wrote:
I'm confused. I thought you said LONG run and FAST finish.
10 miles is short recovery run
finishing at 7 minute pace is a jog
Yes, I would say that there is a role for slow, short recovery runs in a well-rounded training program.
She's probably only in high school in which case that's a pretty solid everyday effort
Can I get a wrote:
typical LRC idiot wrote:I'm confused. I thought you said LONG run and FAST finish.
10 miles is short recovery run
finishing at 7 minute pace is a jog
Yes, I would say that there is a role for slow, short recovery runs in a well-rounded training program.
She's probably only in high school in which case that's a pretty solid everyday effort
Yes, I am a female junior in HS.
Finish with a sprint. It doesn't have to be flat out, just as fast as you can go without hurting. This will condition you to finish fast in races, but without making you too tired.
I like to start my long run at shuffle pace. I slowly progress to about easy run pace by mile 12. Then I tempo miles 13-18, Mile 19 I do form drills and then I try to PR my mile every time at 20. I throw up 50 percent of the time and haven't actually PR'ed it yet. But it will happen.
I am really good at finishing fast. Most women look at me with disgust when I do, but it keeps me happy.
What are your PRs right now? Those are the splits I'm running right now, getting back into shape after along break, and curious about my fitness.
marqueePython wrote:
Yes, I am a female junior in HS.
Dolomiti wrote:
What are your PRs right now? Those are the splits I'm running right now, getting back into shape after along break, and curious about my fitness.
marqueePython wrote:Yes, I am a female junior in HS.
Good luck to you that is cool we are the same! 19:55 for XC
marqueePython wrote:
Dolomiti wrote:What are your PRs right now? Those are the splits I'm running right now, getting back into shape after along break, and curious about my fitness.
Good luck to you that is cool we are the same! 19:55 for XC
I don't track every mile, but what I like to do, and I am at a very similar fitness myself, run my long run on a down and back, and return 5 to 10% faster.
Cool, I think I'm about 5:30 for the mile, shooting for sub-5:10 by this fall. 57-year old dude, hah.
marqueePython wrote:
Dolomiti wrote:What are your PRs right now? Those are the splits I'm running right now, getting back into shape after along break, and curious about my fitness.
Good luck to you that is cool we are the same! 19:55 for XC