highhoppingworm wrote:
Point taken jerks. How about:
Insofar as you run over 50 miles a week a long run is defined as any run greater than or equal 20% of your weekly mileage.
By that definition my 21 miler last week wasn’t a long run.
highhoppingworm wrote:
Point taken jerks. How about:
Insofar as you run over 50 miles a week a long run is defined as any run greater than or equal 20% of your weekly mileage.
By that definition my 21 miler last week wasn’t a long run.
No need to apologize! I mean jerks endearingly.
Long runs can be hard to define, but I know one when I see one.
DietBacon wrote:
I had the same issue. Couldn’t even walk in them when my PF was flaring up (due to them).
Now I take them on an easy run every once in a while but never more than once or twice a week.
Hey DietBacon, have you worn the Vaporfly? Did that cause the same issues? I'm starting to think about splurging and getting a pair for racing this year, but the ZoomX foam on the turbo and it killing my feet makes me a bit worried about the jump. Maybe the carbon plate in there gives it a bit more stiffness and helps take away the flaring PF... I don't know, interested in your view if you've tried as it seems we have similar issues with the Turbo.
darkwave wrote:
I would humbly submit that 14 is a long run, but 16 and up is a true long run.
14 is what I do for a long run when I'm not training for a half or full. 16 or up is when I start getting serious.
The 90 minute time cut off doesn't work for me since I run my easy days so conservatively. A 10 mile easy run can be over 90 minutes for me, and a 12 mile easy run most definitely is.
2 questions for you:
What event are you training for?
How frequently do you actually do a 12 mile easy run though?
@Lanc: Should note that the older version (Flyknit 4%) is 25% off on Nike's website ($186.97). Unfortunately they're out of the blue ones in my size (10.5). Then again, I've never raced in the Next % I have, so I probably don't need to be spending on them to begin with.
I ran my long run this morning .. 4 miles SUCKERS.
I will note when it comes to biking ... even the few little 40-50 mile weeks i have when banged up and commuting around.. it sure makes coming back to running a lot easier aerobically.
No issues with the vaporfly for me. But I also don’t wear them often. I have a couple pairs of 4% that I wear on average like once every couple of weeks and a couple pairs of the next% which I only wear for races.
They don’t feel as soft as the turbos
Gordon Tremeshko wrote:
darkwave wrote:
I would humbly submit that 14 is a long run, but 16 and up is a true long run.
14 is what I do for a long run when I'm not training for a half or full. 16 or up is when I start getting serious.
The 90 minute time cut off doesn't work for me since I run my easy days so conservatively. A 10 mile easy run can be over 90 minutes for me, and a 12 mile easy run most definitely is.
2 questions for you:
What event are you training for?
How frequently do you actually do a 12 mile easy run though?
Right now I'm tapering for a marathon, so a marathon...
When in marathon training, it's not unusual for me to do a 12 mile easy run. I don't think I have this cycle, simply because I've been run commuting to the gym a lot more, so instead I do 8, lift, then do 4 (or sometimes 6 and 6, or sometimes 4 and 8). I haven't noticed any difference in recovery or results from doing this versus 12 straight and then driving to the gym and lifting. I should also note that I'm the type that doesn't find 12 easy much harder than 10 easy.
Yeah - those were intended to be leading questions, leading towards my arbitrary definition of 2 hours for a marathon training long run instead of 90 minutes, but also that I hadn't recalled seeing 12mi easy runs in your logs recently. I was unwilling to go back very far in the linked threads to confirm that second point though. haha.
Bit bogged down these days with work and apartment moving planning...
But love this thread so much -- thanks all on the comments! I didn't elaborate on the boring because I was pretty embarrassed to admit but all my runs last week were on the treadmill (answers your question GFMAH). Finally got outside today though, in the rain no less! It was a blast.
GB - Welcome to the Beacon club!
stat - Jesus cold blooded murder
I arbitrarily set long run distance as whatever distance I wouldn't normally run for an easy day in the middle of the week. (If I do run it in the middle of the week, I'm explicitly going out of my way to move the long run to midweek).
Gordon Tremeshko wrote:
Yeah - those were intended to be leading questions, leading towards my arbitrary definition of 2 hours for a marathon training long run instead of 90 minutes, but also that I hadn't recalled seeing 12mi easy runs in your logs recently. I was unwilling to go back very far in the linked threads to confirm that second point though. haha.
Hah! So I was considered a hostile witness...
FWIW, if I do 12 continuous, it's still less than 2 hours, so falls under your arbitrary definition.
I posted this elsewhere, but it's probably better suited in this thread:
Wondering if anyone has any creative workout ideas for me - I've run a 67:43 in the HM and am looking to better than soon, but just because I went nearly a year without it, am trying to race a lot this spring: 5K, 8K, 10 mile, HM, and (hopefully!) a full marathon to cap it off in May or June. Other post-collegiate PRs are 31:20 for 10K (roads) and 2:31 for the marathon (hopefully that can also be bettered by... a lot!).
Generally, I don't do a lot of "workouts," but instead a fair number of progression runs that start around 6:00 and end around 5:20 across 10 miles or so. When I set something structured up, I usually just default to mile repeats, because they're fun. I think that right now, I'm in about 70:00 HM shape (based on some recent races).
Appreciating that LetsRun is a mixed bag for training talk, I'm hoping someone can suggest some workouts that I can try over the next few weeks that can (a) boost fitness and (b) provide training for something as short as 5K (about a month away) and as long as marathon (couple months out).
You may really enjoy alternations workouts ..like ..the Malmo classic HM workout of 5on 5off for an hour.
NiceGuy wrote:
RRR you are the Ronnie Lott of running. Imma pour one out tonight for your thumb.
Hey, random, any of you run in the Pegasus? I ask because I logged a ton of miles in Vomeros, and the new version 14 is just a different shoe. I tried the Pegasus 34, but it was not the plush ride that has kept the injury bug away. Are the Pegasus 35s or 36s any “plusher” than the 34s, as I’d rather not fork over $180 for the Peg Turbo 2s. I’ve read all the reviews but as always I turn to this thread for the real deal running wisdom.
The earlier Vomeros 9/10 were the best easy shoes ever made. Word.
runrincerepeat wrote:
You may really enjoy alternations workouts ..like ..the Malmo classic HM workout of 5on 5off for an hour.
Didn't know that was a classic, but it sounds like a good one. What's the approximate effort/pace?
good thread.
My buddy (whom I am helping coach) really thrives on the alternations. Not as fast as you of course .. but has taken his HM time down from 1:32 to 1:22 in about 10 months, with alternations once a week as the bread and butter workout. The key to me is keeping the offs "steady" and not E pace.
runrincerepeat wrote:
https://www.letsrun.com/forum/flat_read.php?thread=3941353good thread.
My buddy (whom I am helping coach) really thrives on the alternations. Not as fast as you of course .. but has taken his HM time down from 1:32 to 1:22 in about 10 months, with alternations once a week as the bread and butter workout. The key to me is keeping the offs "steady" and not E pace.
Love it! Thanks. I'll give this a read after work.
For today, the two pace groups for 5x1000 with 90" rest are either 3:48 or 3:29 ones. Thinking my best move is to start in the slower group and mid-workout hop onto the back of the faster pace group if it's feeling a little too comfortable. Should be fun, and excited to drop a 32-second last 200 on the last lap of interval #5 to show that I'm the group's alpha (joking I will not do this).
THOUGHTSLEADER wrote:
For today, the two pace groups for 5x1000 with 90" rest are either 3:48 or 3:29 ones. Thinking my best move is to start in the slower group and mid-workout hop onto the back of the faster pace group if it's feeling a little too comfortable. Should be fun, and excited to drop a 32-second last 200 on the last lap of interval #5 to show that I'm the group's alpha (joking I will not do this).
Spikes, check. Aviator glasses, check...
Great thread, RRR.
Alberto's Dog: It sounds like what you're doing is working well, but if you want to mix things up a bit and you're looking for something that might work toward both the 5k and the marathon, you might try Deek's Quarters aka Aussie Quarters. Similar in principle to the alternations RRR mentioned but more on the speed end of things. Here's Nate Jenkins take on them:
http://nateruns.blogspot.com/2014/12/workout-wednesday-australian-quarters.htmlHHW: Good deal. I guessed as much but felt like my timing was off anyway.