Anybody huf and puf part of the long run? How do you do it if you do it?
I’ve done 10 min warm up, something like 2X10-15 min tempo with a few min recovery between them, after that just finish up the planned milage.
jaretj
Anybody huf and puf part of the long run? How do you do it if you do it?
Daniels cruise intervals - 15 to 30 segments at ~ T pace. Sometimes one some times two or even 3 if they’re the 15 minute variety.
YMMV,
Hugh
Haven’t been running much lately, but I used to do a 2 hr run as
20 zone 1
30 min zone 2
30 min zone 3
10 min zone 1.
That’s from when I used to have a coach.
I do. My long runs (25-40 K) are either at race pace or a fast finish (at or below race pace for the last 5-10K).
Usually during each of my marathon focus periods I’ll totally screw up one of my long runs and end up with a death march. It just goes with the turf when going hard.
Always. My Long Runs include Z1, Z2, Z3 and sometimes some Z4 work.
Yep. My coach is a fan of finishing up a long run with a few race pace miles on the track as part of the race prep workouts. Say, 16 mi at moderate pace, followed by 4 mi on the track at race pace. Helps to build strength and get you used to the suffering you’re going to feel late in a race. I should note that this is a running specific training group and the above workout is geared toward the marathon.
Once i start with my speed work i include either some LT or tempo to all my long runs. Eventually building up to 3 x 20min tempo or 3 x 15min LT. Or my favorite: 3min oly pace / 3min 1/2 IM pace x 5 or 6.
Long runs for me are not over 1h30.
When comes the time to run longer (i.e. 2 or 3 months before the Ironman of the year), I always run them @14 km/h (including hills, steps, etc.).
That’s hard, but as I run juste once or twice a week, I’m not too tired by other specific running workouts.
2 to 3 miles long run pace, then 3 sets of 3 miles at half marathon race pace with 2-3 minutes easy run recovery, 2 - 3 miles at long run pace, or 10 - 12 miles long run pace then 3 miles half marathon pace, one mile cooldown, other than that, just put 10 - 12 miles of marathon race pace in any long run
.
I often combine long runs and tempos when I can’t manage to fit a dedicated tempo in earlier in the week. This is what I did yesterday:
30 easy
3 x (15 tempo, 5 easy)
20 easy
Even with a simple 30 minute straight tempo, it’s pretty easy to hit 90+ minutes total with an extended warmup and cooldown. I love doing a long cooldown basking in that awesome post-workout feeling.
Tempo/Long workouts are a pretty standard part of any Daniels’ marathon build. This is what I posted in another thread.
Wednesday was my weekly long run, but had some tempo miles included. The whole run was 21 miles, after a 2 mile warmup, it was 2x2miles at tempo pace, followed by 10 miles at long run pace, then a 3 mile tempo effort, and a 2 mile cooldown.
Tempo/Long workouts are a pretty standard part of any Daniels’ marathon build. This is what I posted in another thread.
Wednesday was my weekly long run, but had some tempo miles included. The whole run was 21 miles, after a 2 mile warmup, it was 2x2miles at tempo pace, followed by 10 miles at long run pace, then a 3 mile tempo effort, and a 2 mile cooldown.
I used a Jack Daniels plan for a marathon plan in September. One of the long runs had 20 min at ‘T’ pace after a two-mile warmup, then another 20 min at ‘T’ pace starting at mile 15. I’m using a Pfitzinger plan for Boston, and there isn’t a mix in his plans. I still finish all of my long runs with a few miles at marathon pace, even if it’s not in the plan to run at pace on tired legs. I’m actually heading out for a 20 mile run in half an hour.
“I’m actually heading out for a 20 mile run in half an hour.”
I’ve heard some wild claims on here before, but c’mon, that’s 40 mph…
FWIW, if I’m within 3 months of a race that involves running I do some form of faster running w/the long runs.
This last week I did three 20 mile or 3 hour runs. One was 10 miles of a warm up at about 130 bpm followed by 10 miles at 145-155 bpm. Another was a 8 mile run to some technical trails which included lots of hill work. Another was simply a steady pace long run. I find that incorporating some other type of run into the long run is great at adding some quality.
Tempo/Long workouts are a pretty standard part of any Daniels’ marathon build. This is what I posted in another thread.
Wednesday was my weekly long run, but had some tempo miles included. The whole run was 21 miles, after a 2 mile warmup, it was 2x2miles at tempo pace, followed by 10 miles at long run pace, then a 3 mile tempo effort, and a 2 mile cooldown.
First to the thread starter, I just started putting my tempo runs as part of my long runs in my workouts for my next upcoming marathon as opposed to a specific tempo only workout and long run trading off every other week.
The tempo miles are about 15-30 seconds per mile slower than the specific tempo miles. Now I was just putting them at the end of the long run. I’m not sure yet how it will work out since I’m only up to 3 miles of tempo in my buildup. The main reason for me was to help prevent injuries. I tweaked my hamstring as part of a tempo workout last build due to a not adequate warmup coupled with pretty quick pace. So I figure at the end of the long run, I’ll have a real good warmup plus I won’t have to go as fast to get the same benefit of the tempo. We’ll see how it all shakes out.
Question for SwBkRn44 workout, so what does 2x2mile tempo mean? Did you rest for a certain mileage or time in between? I hadn’t thought of putting a set at the beginning of the run, then long pace miles and finally another set of tempo miles at the end. Is the pace of the tempo miles different or same pace so the first set seems super easy while the last set is really hard?
Define long Run?
Anything over 15 miles I do a comfortable pace and I feel good during the last 1 or 2 miles I puck up the pace.
Anything shorter than that I’ll break it up into 2 miles hard 1 mile easy or whatever.
Define long Run? .
Any one run over 25% of your total weekly mileage/time.
Question for SwBkRn44 workout, so what does 2x2mile tempo mean? Did you rest for a certain mileage or time in between? I hadn’t thought of putting a set at the beginning of the run, then long pace miles and finally another set of tempo miles at the end. Is the pace of the tempo miles different or same pace so the first set seems super easy while the last set is really hard?
Standard rest in between tempo efforts is about 1 minute of walking for each mile run. So in between those 2 2 mile efforts, there was an easy 2 minutes of walking. Then as you said, 10 miles at long run pace followed by a 3 mile tempo effort.
The pace for each of the tempo efforts is the same. Tempo pace is somewhere between 10k and half-marathon race pace. So those first two 2 mile efforts are by no means easy, “comfortably hard” is how the pace is described. Then the later tempo effort is probably “less-comfortably hard”. This wasn’t a workout I could nail until I was consistently running 60-70mpw.
Ahh, those seem very familiar to me . . . 