how to extend your long run?

I had the same problem. What worked for me was running twice on my long run day. For example, 15 in the morning and 6 in the evening. Running 20 no longer seems difficult.

Yes, I am aware everyone recommends you do not double on your long run day.

bro science wrote:

Pro science wrote:

If you're running 55 mi total, it's a little stupid to complain a 20+ miler makes you exhausted.

If you want more training, do more training. If not, stop trying to increase your long run.

im not running 20+ miles, im running like 16ish. i dont feel it unacceptable to rip off 16 miles on a 55mpw plan.

Are doing these LRs solo? If yes, try to hook up with another person. Much of what you're experiencing can be attributed to mental fatigue.

Agree ... mental fatigue.I am done after about 2 hours no matter what I do. Running, walking, hiking, biking ... it isn't that I can't do more, I just don't want to. 2 hours at 2:15:00 is the same as it took to go from 0 to 2:00:00.For me, I realized that I didn't enjoy running over 2 hours, and never ran nor trained for a marathon. To the OP, you have to ask the question "why?". I was perfectly happy with XC, 10k on the road/track, half marathons, 3k, 5k etc ... but I have/had no interest in doing a marathon.

E. Bonix wrote:

bro science wrote:

im not running 20+ miles, im running like 16ish. i dont feel it unacceptable to rip off 16 miles on a 55mpw plan.

Are doing these LRs solo? If yes, try to hook up with another person. Much of what you're experiencing can be attributed to mental fatigue.

What are you eating during your long run? You seem to be describing the classic "bonk". Everyone has enough glycogen in their livers to last them two hours, plus-or-minus 30 minutes. When it runs out, you get exactly the feelings you describe.

Bring a few gels or dates or whatever. On long runs, I try to grab 100 calories at 45 minutes, and every half hour afterwards.

There are tools on these forums, and they will tell you this is not necessary and describe their super-human abilities. there sure are a lot of little gods on here. That's great for them. You and I need a bit of a calorie boost to have worthwhile long runs.

It's true that over time your body will get trained to go longer without food on long runs (by learning to utilize more fats and fewer carbs), but the physiological need never goes away. Ask any ultra-runner. They're obsessed with making sure they get some calories in them. It's not a luxury; it's a physiological need.

Well, I made a breakthrough. I ran 2 hrs and 13 mins this weekend, extending me well into the 2 hr range. I didn't eat anything beforehand, except 2 tums and i just got out the door early and went for it. I didn't eat during the run either. Honestly, I felt fine the entire time, even toward the latter 25% of the run. I felt like I could go for another 30 mins if I wanted to.

bro science wrote:

i am trying to extend my long run, but somewhere around the 2 hour mark, my body exclaims it's had enough. how do i go about adding more time to my run and being able to get there? i'm not going into oxygen debt, or anything weird like that, as i'm not running at a pace anywhere close to that range. i simply hit 2 hrs and feel like I just cannot go anymore. just feels like adding distance/time above the 15-16 mile range will be slow going for me.

Advice?

When Brad Hudson was in high school I took him out on a hilly 29 mile loop a few times. Before we left I gave him a dollar and told him to take it with him. He asked why. I told him that after 20 miles his body is going to start craving fluids and sugar. There was a convenience store at the 22 or 23 mile mark. We stopped for a large coca-cola. It made the difference between running home or staggering home.

The body only has limited glycogen storage, so it is only a matter of time until when you hit the wall (e.g. 2 hours).

SMART runners become fat adapted (keto) and fuel on protein/fat. This allows their body to easily switch between dietary source of fuel (fat) or use body fat as energy.

This works incredibly well for the worlds best ultra runners.

E.g. look at Dean Karnezes, not as SCRAWNY as many distance runner (e.g. Meb Farah). He eats better, he trains harder/longer.

For once, I agree with XFIT GUT.

"When running, you break down glucose for energy, producing lactate as a byproduct and an additional source of fuel that can also be converted back into energy. However, when you exceed your lactate threshold, your body is no longer able to convert the lactate as rapidly as it is being produced, leading to a buildup of acidity in the muscles. It is your body's way of telling you when to stop – but Karnazes never receives such signals."

Bro Science,

You mention focusing on running "slow", but no mention of paces. Sometimes a newer runner (marathoner) overestimates what slow is.

What pace are you running these long runs? And, what are some or your recent race times?

wish that was it wrote:

Bro Science,

You mention focusing on running "slow", but no mention of paces. Sometimes a newer runner (marathoner) overestimates what slow is.

What pace are you running these long runs? And, what are some or your recent race times?

When I mean slow, I mean like 8:00-8:30 pace, which is the pace that I run all my runs at. I don't have any recent race times. If I had to predict my 5k time, i'd say somewhere around 18:30ish. I'm not sure what my "marathon pace" or goal marathon pace even is, since I've never covered the distance, so I think by default, it is 8-8:30.

You Are What You Is wrote:

Everyone has enough glycogen in their livers to last them two hours, plus-or-minus 30 minutes. When it runs out, you get exactly the feelings you describe.

This depends on the intensity. At 85% of VO2 max, the glycogen lasts about 2 hours. At 75%, it lasts about 3 1/2 hours. A slower runner has to run at a lower intensity (and rely more on fat as energy source) to last the marathon distance.

And carb-loading for a long run is not the best way to teach your body to burn fat. You don't need "fat-loading" either. Almost every one of us has enough body fat to run a marathon.

bro science wrote:

i am trying to extend my long run, but somewhere around the 2 hour mark, my body exclaims it's had enough. how do i go about adding more time to my run and being able to get there? i'm not going into oxygen debt, or anything weird like that, as i'm not running at a pace anywhere close to that range. i simply hit 2 hrs and feel like I just cannot go anymore. just feels like adding distance/time above the 15-16 mile range will be slow going for me.

Advice?

LYDIARD WOULD ADVISE YOU TO GO SLOWER AND THEN YOU'D BE

ABLE TO GO FURTHER----- BUT ACTUALLY HE'D SAY 2 HOURS IS

EXCELENT EITHER WAY!