Advice needed on 30+ km LR (Read 472 times)

My experience has been that the more you train for something (say, 30 km runs) the easier they will seem. Maybe not the first few times, and it may take a couple years. Part depends on what the rest of your training looks like. Do you have enough other runs to support that length long run in a 2-wk period? Are you adequately recovered from the last long run and your regular runs for the next long run or do you need to adjust spacing, duration, or intensity? I always do my long runs some place pretty and try to rotate locations. Consider that maybe you are going too fast and slow down. Don't worry about pace initially. Just get your time on legs in. If you're running continuously for 3 hr, maybe consider a 1 min walk break each hour (or whatever). That's one way of getting more running time on legs. For instance, if you can run 2.5 hr comfortably, but struggle for 3 hrs, put a few short walk breaks in there and stay out longer. You end up running more time that way. Kinda like intervals where you increase the amt of quality time in a workout by including recovery jogs. Depending upon how long it takes you to do your runs, consider some fuel besides sports drink. Be sure you're adequately hydrated. Some people (like myself) use about 10 oz/hr in cool weather for a long run; others may use 30+ oz/hr in hot weather while racing. You can deal with hydration however you find convenient. I just load my camelbak bladder and go for several hours (we don't have aid stations in races so it's specific for my races). If you only have a waist belt and need to stop home or by car to grab another bottle, then arrange your run that way. Whatever works. If you're out there a few hours, you might need something besides sports drink while you're starting. Popular solutions include gels, clif shot bloks, energy bars, gummi bears, assorted real foods.

I like wheat thins (nice and salty) for long training runs (I switch to Gu for races). I would say "slow down", but you've already thought about that, so instead of that I'll say....examine your pace during the run. If you are doing a 30K run, your answer to "does this feel like an easy pace?" should always be "yes" for all points until you get to 25K. Then it's natural to feel somewhat tired after that, and very tired in the 30th K. Rafa to self at 10K: "Does this feel ridiculously easy?" Self: Yes Rafa: OK, good. Rafa to self at 20K: "Does this feel easy?" Self: No, but I want to go faster. Rafa: Slow down now! Self: Wah, I want to go faster Rafa: No, not yet. Self: grrrr, all right The main point of the long runs is to train your quads to function over a long period of time. How can you do that if you rush your long runs? If you want to go fast, save the last 5K for speed. Sorry this was a long post. My marathon is one week from today and I am a bundle of nerves.

Hi, @ AKTrail, I believe I'm doing enough other runs, you can check my log. Since around 1 month ago, I managed to get a fifth training day per week. If no business-trip-to-a-remote-location gets in the way, I'm doing around 80 km per week. On the other hand, I never feel any special soreness, or feel too tired the day after any of the runs. I assume the main issue is pace, somehow I have to learn to train slower. Regarding walking breaks, I'm afraid my ego wouldn't accept that (I admit it may be stupid, but that's the way it is). So, in two weeks time, I believe I have to run 35 km. I'll try lower pace, more food ... and will keep you posted @Econo, great comments, I'll try to get my "Self" to listen harder to my "Rafa", so far the first one is winning @Tchuck I try to avoid caffeine, I'm trying dry figs & bananas. Next time I think I'll try MORE dry figs and bananas Thanks for your advice