I will likely be replacing my weekend long runs (usually 9-13 miles this time of year) with 10K races in the coming weeks. I really want to do 5 or 6 different Saturday 10Ks & Bloomsday in the next 8 weeks. The plan is to pad the mileage with longer warmups and cooldowns, but probably try to “race” all of them. So I may be able to squeeze 70 min./9-10 miles out of most of them.
Sundays will still be the day to bike long, but I realize I might not have a lot of zip in my legs for hills or intervals. I have a modest base (2+ months of 25-mile weeks) and I am a decent runner (been training 8 years nonstop, usually run 36-37 min. 10ks).
If my goal is to race a couple half irons really well during summer, would it be better to skip 2 or 3 10Ks in favor of the old 10-12-mile z2 standby? Lets just assume I don’t have time for 90-minute runs anytime from M to F.
Your plan sounds good if you can do it and not get injured…that is a lot of fast running…if you are injury prone, rethink the massive number of 10k’s
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I will likely be replacing my weekend long runs (usually 9-13 miles this time of year) with 10K races in the coming weeks. I really want to do 5 or 6 different Saturday 10Ks & Bloomsday in the next 8 weeks. The plan is to pad the mileage with longer warmups and cooldowns, but probably try to “race” all of them. So I may be able to squeeze 70 min./9-10 miles out of most of them.
Sundays will still be the day to bike long, but I realize I might not have a lot of zip in my legs for hills or intervals. I have a modest base (2+ months of 25-mile weeks) and I am a decent runner (been training 8 years nonstop, usually run 36-37 min. 10ks).
If my goal is to race a couple halfs really well during summer, would it be better to skip 2 or 3 10Ks in favor of the old 10-12-mile z2 standby? Lets just assume I don’t have time for 90-minute runs anytime from M to F.
70 mins for a long run isn’t much of a long run especially for a half.
From reading mcmillian, he says doing one long run a week is the most important workout of the week. If i were you id do the long run earlier in the week and then use a warmup race cooldown as another hour tempo run. Not as your long run.
Goals. not sure if this is a running thread or a planning goals thread… but your short term goals and actions need to support your long term goals.
But sometimes you can have it both ways. If your goal is to race a few half marathons fast this year, you’ll need speed work just as much as long runs. Why not do this? Switch long bike to Sat, race the 10ks as a 13.1 race pace workout, and then run long Sundays.
Race the 10k races at half marathon pace, or maybe 2x5k at 10k to 15k race pace on 2 min rest. Skip all the junk milage warmups and cool downs. Then, go home, get some good nutrition in, stretch, take a nap, and then two hours later do your long ride. Run your usual time off the bike or less, and easier than usual.
Then, wake up Sunday, spin for a bit to loosen up the legs, and then head out for your 1.5-2.0 hour long run.
"Race the 10k races at half marathon pace, or maybe 2x5k at 10k to 15k race pace on 2 min rest. Skip all the junk milage warmups and cool downs. Then, go home, get some good nutrition in, stretch, take a nap, and then two hours later do your long ride. Run your usual time off the bike or less, and easier than usual.
Then, wake up Sunday, spin for a bit to loosen up the legs, and then head out for your 1.5-2.0 hour long run. "
Interesting response. You really got me thinkin’. On 2 or 3 of these weekends, this strategy could work. Thanks.