Did I smash my long run?

Good for you for getting out there and doing 10 miles! That pace sounds a little quicker than necessary, given your PRs. I agree with longishrun that checking in with yourself over the next day or two is a good measure of whether the run was too quick or not. I would ask your coach, since he probably knows you better than anyone.

Ignore the idiots on here who get off debating what "long" means, rather than focusing on your actual question, which was about pace.

Who made this rule? wrote:

In the beginning wrote:

As a high schooler, 8 miles was accurately labeled long run. Check any guide and they will lost long run limits as a percentage of your mileage. 8/30 is a reasonable length.

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Who made this rule? What sense does it make to base it off of weekly mileage? The long run is and should be based off of time to get the physiological effects of the long run.

Option 1)

Option 2) here's ed eyestone repeating the same 20-30% guideline...

Option 3) Jack Daniels bring referenced here by a physical therapy group...

If someone like the OP is only doing 30 miles per week than you would consider 6 miles to be a long run. See how silly that rule is? Or if someone is doing 140 miles per week that their long run should be 28-35 miles. Peter Snell on the long run:

Later on as a scientist I learned that the benefits of distance running are achieved after muscle glycogen depletion. So if you run for two hours a lot of the slow-twitch muscle fibers which were initially recruited run out of glycogen and cannot contract any more. Eventually you use the fast twitch muscle fibers which you normally only use when running fast, so that was a stunning revelation foe me. I didn’t know that when I was running my 22-milers. I just knew that the quality of my buildup work had a great relation to how I raced later on the track

The point of the long run is not to be a x amount of weekly mileage. It's to deplete the self of glycogen. Since to average person has about 1000-2000 calories of glycogen stored. And the average person running burns about 10-15 calories per minute of running, that means the long run should last about 90 minutes or longer.

Ffs kid.

Get a grip. 55min isn’t a long run, it’s not even a recovery run.

Joe Jackson wrote:

Back when America was decent at distance running wrote:

8-10 miles isn't a long run. Back in the 70s that was just another easy run, like it is.

Ah, so he did (by his words at least) run 10 miles, not just 8. Got it.

Please define 'long run' for us all as well. Leave no detail unexplained. I patiently will wait to find out if I have ever successfully completed a true 'long run'. Assuming I have, my next bit of excitement will be waiting to find out if I smashed it or not.

How available to high schoolers were steroids in the 70s? Didn't the pros eat those things like candy back then?

Everyone knows a long run is 90 minutes. Not 55, not 70.

There is nothing wrong with a 60 minute run per se, it is just not categorized as a long run. Carry on.

Yesterday I did 16 mile long run at 6:41 pace the first 2 miles being slower as I was warming up

Long

: having greater length than usual

I’m used to running mid 40s for mpw but I’m this is my second week back after a 2 week break so I’m building up. Plan on hitting 40 miles this week with a longer long run of like 10 miles with a 1 mile warmup and cool down.

This group's long run was only 8 to 13 miles. https://www.flotrack.org/video/5544359-wow-minnesotafinalflotrackmp4

Boy, this thread really attracted some of the worst of Letsrun.

I will just add my vote to the several reasonable people who said: (a) that run sounds like a perfectly reasonable long run, and (b) it sounds a bit too fast relative to your PRs, but it's nothing to get too stressed about. If you feel okay in the days after the run, then that's fine. If you're trashed for a few days, then make sure the next long run stays a little more under control.

Personally, the longest run I ever did in high school was 10 miles, at a time when I was running 40-45 miles a week. I tended to keep my runs between 7:00 and 8:00 per mile, and at the time was a ~4:20 miler. No one ever suggested to me that this somehow didn't count as a long run.