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#7891130 - 10/01/14 03:23 PM How important are weekly Long Slow Runs
dirtyS13drifta
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So I've found a 1/2 marathon in 10 weeks I'm interested in doing.
However my schedule with a family keeps my weekends pretty slammed, once you factor in early darkness it's very hard to get in more than 8 miles as LSR pace on a weekly basis.
Most programs I've seen have you build up a weekly LSR from 8,9,10,11,12(and some programs going past that).

But what I could probably achieve is a LSR every other weekends, with a weekly commute day, where I get 5 miles in the morning and 5 more in the afternoon. SO I'll still get 10 miles in a day, but not continuous(for those weeks.

Like I can get back up to 20 miles a week of training, and I can get a lot of 5-6 milers in. But I might only have 2-3 runs over 10 miles. I'm figuring as long as I get one that's over race distance I'll be happy.

FWIW, I'm stupidly optimistic I can PR too...

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#7891166 - 10/01/14 03:36 PM Re: How important are weekly Long Slow Runs [Re: ]
stickaz_old Offline
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OP you appear to have enough spare time in your day to get about 5 miles a week in \:D
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#7891191 - 10/01/14 03:43 PM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
Sir Ironpool Offline
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For a half...not very. If you're fit already (like you are) you'll get far more benefit from tempo runs in the 6-8 mile range and maybe one speedwork day per week. You'll definitely want to do at least one or two runs in the 9-11 mile range though.

For anything longer than 13.1 though...those long runs are more important than any other run.
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#7891192 - 10/01/14 03:44 PM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
dirtyS13drifta
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 Originally Posted By: zakcits
OP you appear to have enough spare time in your day to get about 5 miles a week in \:D
?
I can't imagine making a 6 month old sit through an hour + stroller ride, now that I'm back at work, I might as well make me commute "useful" though.

The only reason I got the green light for this 1/2 is the start line is like 1 mile from my house.

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#7891204 - 10/01/14 03:47 PM Re: How important are weekly Long Slow Runs [Re: ]
Sir Ironpool Offline
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My kids all maxed out at about 8 miles in the stroller. Shade, snacks and juice boxes made the difference. I have a love/hate with them. It allowed me to run far more often than I could have without, but mechanics and efficiancy go right out the window when pushing one.
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#7891209 - 10/01/14 03:48 PM Re: How important are weekly Long Slow Runs [Re: ]
stickaz_old Offline
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 Originally Posted By: dirtyS13drifta


The only reason I got the green light for this 1/2 is the start line is like 1 mile from my house.



Can we get a 'ball check' on the OP? Maybe a 'wellness' check or similar? \:D
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#7891220 - 10/01/14 03:51 PM Re: How important are weekly Long Slow Runs [Re: Sir Ironpool]
dirtyS13drifta
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 Originally Posted By: Mrs. Ironmom
For a half...not very. If you're fit already (like you are) you'll get far more benefit from tempo runs in the 6-8 mile range and maybe one speedwork day per week. You'll definitely want to do at least one or two runs in the 9-11 mile range though.

For anything longer than 13.1 though...those long runs are more important than any other run.

A Half is LONG!!! Jerk!

No seriously, though, thanks for your input.

My rough plan is to alternate weeks building up about 1-2 miles a week(from 10 lately)
have 2-3 commutes(4.5mi) with 1-2 lunch runs
1 long run with 1 commute and 1 lunch run

I figure the lunch runs I can do my water front loop which is flat, mostly straight, and decent of speed work(well outside of summer). I'll make one commute a week a "tempo" run.

Added benefit, training will get my milage back up enough I can hit my goal(measley 10 miles a week, so far I'm on pace for 8...)

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#7891224 - 10/01/14 03:53 PM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
dirtyS13drifta
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 Originally Posted By: zakcits
 Originally Posted By: dirtyS13drifta


The only reason I got the green light for this 1/2 is the start line is like 1 mile from my house.



Can we get a 'ball check' on the OP? Maybe a 'wellness' check or similar? \:D


I'm getting a 10-day pass for the mountain this year

I also went on a overnight climbing trip with my buddies when my daughter was 4 weeks.


Each of those cost me 1 ball each.

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#7891228 - 10/01/14 03:54 PM Re: How important are weekly Long Slow Runs [Re: ]
stickaz_old Offline
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#7892875 - 10/02/14 01:07 PM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
dirtyS13drifta
Unregistered



Ok, back on topic.
10 weeks.

Recent 5k: 22:05, so 7:07? pace

What should I target for this? I tend to suffer a slightly steep distance curve than most, probably because of lack of longer runs
I'm thinking around 8 even for around 1:44.

Seem right?

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#7893354 - 10/02/14 04:20 PM Re: How important are weekly Long Slow Runs [Re: ]
stickaz_old Offline
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whatever my result is on sunday, add 5 minutes
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#7893401 - 10/02/14 04:58 PM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
dirtyS13drifta
Unregistered



You missed a 0... 50
And you meant subtract, of course...

No seriously though, you'll be faster than my last 2 halfs for sure!

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#7893446 - 10/02/14 05:29 PM Re: How important are weekly Long Slow Runs [Re: ]
stickaz_old Offline
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I would be amazed if I came within [10] minutes of you tbh
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#7894452 - 10/03/14 09:49 AM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
dirtyS13drifta
Unregistered



Actually you probably will. I'm not that fast, And I run out of juice after an hour.
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#7894825 - 10/03/14 11:56 AM Re: How important are weekly Long Slow Runs [Re: ]
Design Offline
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^^ Sounds like a textbook case of not benefiting from a weekly LSR. There is some debate as to whether running twice in one day would help or hinder performance. I think this stems from the idea that improvements have a lot to do with the recovery period.

I'm with Chris - I don't think you'd have any problem finishing in a reasonable amount of time. But you could be chasing a PR unicorn without at least 2-3 double digit runs under your belt. At least that was the case with me. GL.


Edited by Design (10/03/14 12:00 PM)
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#7895093 - 10/03/14 01:31 PM Re: How important are weekly Long Slow Runs [Re: Design]
stickaz_old Offline
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Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
I am the noobest of noobs [been over 13 miles ONCE] , but depending on weather, miles 8-12 take me to a dark place \:D [that is not known as PR-ville]
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Swim->Bike->Cry
"I can see that nurses head bobbing around going "I AINT CANCELIN MUH PLANS, FUCK A CDC. WHO DEY ANYWAY NAH MEEN? IMA GO SEE MUH BOO" -johnso


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#7895166 - 10/03/14 02:03 PM Re: How important are weekly Long Slow Runs [Re: stickaz_old]
Sir Ironpool Offline
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Registered: 03/12/01
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Loc: Long Beach, CA
 Originally Posted By: zakcits
I am the noobest of noobs [been over 13 miles ONCE] , but depending on weather, miles 8-12 take me to a dark place \:D [that is not known as PR-ville]


We've all been there. Keep training and eventually those will be your short or mid-distance runs.
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#7895201 - 10/03/14 02:26 PM Re: How important are weekly Long Slow Runs [Re: Design]
dirtyS13drifta
Unregistered



 Originally Posted By: Design
^^ Sounds like a textbook case of not benefiting from a weekly LSR. There is some debate as to whether running twice in one day would help or hinder performance. I think this stems from the idea that improvements have a lot to do with the recovery period.

I'm with Chris - I don't think you'd have any problem finishing in a reasonable amount of time. But you could be chasing a PR unicorn without at least 2-3 double digit runs under your belt. At least that was the case with me. GL.


Yeah, I'm planning at least a 2-3 double digits, just not much more than that.

I agree, my 1/2 performance is largely due to my lack of long runs. If there were a 10km starting from my house, I'd do it, I much prefer that distance. But it's hard to find.

my current PR isn't blistering, so beating it will probably happen, but it may only be by a minute.

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