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| The Long Run...Questions??????? (Read 727 times) |
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posted: 5/30/2008 at 2:54 PM |
First, just let me say I am sold on the long run theory. But I have a few questions.
1) Do you ever get nervous about new mileage (got my 1st 10 miler this weekend)?
2) How much walking is permitted before you realize your goal was too much?
3) On new mileage do you even worry about pace or just find that "cruise control" and go?
4) Any other tips and advice for a newbie to the "long run"?
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2008 GOALS
GET BELOW 175
RUN 6:00 MILE
RUN BELOW 25:30 5K
RUN BELOW 55:00 10K
RUN A MARATHON (DEC. 6TH - MEMPHIS - ST JUDE)
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posted: 5/30/2008 at 3:02 PM |
Long runs for newbies are all about getting time on your feet. For you, run the long runs very comfortable pace. Don't push. Think of a pace at least 2 min slower than what you could run a 5K pace.
If you need a walk break every now and then, go for it. Hopefully, you have gradually progressed and did at least a couple 8 milers, a couple 9 milers etc. Don't make big jumps in mileage for long runs. |
| Those who try, fail! Those who do what it takes to succeed, succeed!! |
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| view log Dave |
posted: 5/30/2008 at 3:02 PM |
1. Yes. But not so much anymore.
2. Unless you're deliberately walking as part of your running strategy, I'd say any walking indicates that you might need to build up a bit slower or go out slower.
3. I worry about pace only that it not be too fast. "Cruise control" may be too fast. Think about deliberately going out slower.
4. Hydrate and go a bit slower than you think you need in order to cover the entire distance. Don't think of it as uncharted territory, just think of it as an extra 10 minutes of easy running. I get an entirely different mindset when I put on the fuel belt for a long run. |
One useless person is a disgrace.
Two useless people are a law firm.
Three or more useless people are Congress
dgb2n@yahoo.com
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posted: 5/30/2008 at 3:05 PM |
| Quote from BenBuck6 on 5/30/2008 at 2:54 PM: First, just let me say I am sold on the long run theory. But I have a few questions.
1) Do you ever get nervous about new mileage (got my 1st 10 miler this weekend)?
2) How much walking is permitted before you realize your goal was too much?
3) On new mileage do you even worry about pace or just find that "cruise control" and go?
4) Any other tips and advice for a newbie to the "long run"?
1) Yes. Everytime I ran a new distance for the first time. After that they get easier.
2) As much as you need. I did my share of walk breaks on long runs while training for my first marathon. I would just strive to walk less next time. Eventually you will be in good enough shape to reduce the walking to none.
3) I don't. I just let the pace be comfortable and fitting for the day (weather, etc). After you've run it a time or two you can worry about improving the pace. Since this is your first marathon - just worry about getting them done.
4) My advice is don't stress out. Sometimes you won't be able to go the distance without walking. Sometimes you will not be able to run all of the runs in your plan. And don't be a slave to the plan. If you have a 20 miler looming on a weekend amid a ton of other activities or travel - don't be afraid to rearrange the schedule a little. |
Your monkey gives me the creeps. - andahuff
Chruch of Trent |
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| view log Bif! Bam! Pow! |
posted: 5/30/2008 at 3:10 PM |
1. I used to, but I dont too much anymore
2. It depends (assuming here that walking is not part of your plan). Sometimes you are just having a bad day. Doesnt mean that it was a bad goal. And time on feet is still of value.
3. I try and make sure I dont go out too fast. I want to feel too slow for the first half. I never worry about going too slow.
4. use long runs as an opportunity to try new routes - makes it fun 
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Beware the Pink Boxing Gloves of DOOM!
"It's not enough to bash in heads, you've got to bash in minds" - Captain Hammer
2008 Goals New PR's in 5K 10K HM, M What now?
Faster than a speeding toddler..... |
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posted: 5/30/2008 at 3:21 PM |
The longest I've ever run is 26.2 miles. So anything up to that point is no longer 'new' mileage for me. I don't get nervous for long runs up to 25 miles but if I were to schedule a, say, 28 or 30 mile run I'd be hecka nervous (am I gonna crash? what should my pace be? what should I eat/drink? etc) as it would definitely be 'new' to me. So you're just like the rest of us in that regard.
Previous posters have great tips in stepping up to longer mileage. |
2008 Goals:
2000 miles for the year
100 mile week
Sub 3:10 marathon
Sub 19min 5K
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posted: 5/30/2008 at 3:32 PM |
I don't remember ever getting nervous over a new distance. I guess because I built up to it and it was slightly longer than the longest run before. And really, when you've gone 15 miles, what's one more?
On my long runs I usually just pick a pace that feels comfortable and then back off a bit. Plus I use my HR monitor and it'll give me an idea of when I'm running a little too hard. Near the last 2 or 3 miles depending on how I feel, I usually ignore the HR and pace and just run. If I want to finish fast, I finish fast. If I want to poke, I poke. I just go.
As for walking, I walk when I'm drinking or taking a gel only. That's usually my race plan so that's what I do in training.
Usually I finish my long runs feeling like I could have gone longer. I stick to the plan and end the run. |
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| view log Log Stalker |
posted: 5/30/2008 at 3:48 PM |
| Quote from BenBuck6 on 5/30/2008 at 2:54 PM: First, just let me say I am sold on the long run theory. But I have a few questions.
1) Do you ever get nervous about new mileage (got my 1st 10 miler this weekend)?
2) How much walking is permitted before you realize your goal was too much?
3) On new mileage do you even worry about pace or just find that "cruise control" and go?
4) Any other tips and advice for a newbie to the "long run"?
1) Yes (max milage for me is 9.6mi, doing first 10+ this weekend)
2) I think that others have covered this really well. Don't be afraid to walk, by running easier than "esay" pace on the long runs, it gives you a great idea what your overall fitness is. "The road doesn't lie". Run if you can, walk if you have to, but finish the miles.
3) I worry about pace on long runs even more than easy ones. Long run pace for me is pretty slow (usually between 10-11MM) and I wear a heart rate monitor (HRM) with an alarm to make sure that I don't exceed a certain effort level.
4) Have fun with it, this time of year is really pretty in my area. Take time to enjoy it during your run! |
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andre_media |
posted: 5/30/2008 at 4:10 PM |
| Quote from BenBuck6 on 5/30/2008 at 2:54 PM:
4) Any other tips and advice for a newbie to the "long run"?
As Ennay alluded to, its a good opportunity to try new routes. Try the pedometer on google to map out a good course. It is also helpful as you get up into the runs that will take longer than 90 minutes to have a loop in the course and have some water stashed.
http://www.gmap-pedometer.com/
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| view log Reproduction Specialist |
posted: 5/30/2008 at 4:22 PM |
My first 10 miler was last Sunday and I was nervous. I had to tell the wife that if I wasn't back in 2 hours she should come looking for me. But I made it back and it felt great. I just did the same course again last night and it was an amazing run and I wasn't nervous about it because I know I can do that distance. I am planning a 12 miler next week and haven't decided on a course yet. But Ennay is right...it's an excuse to run some place that you haven't been yet. I run from my house so the longer courses get me away from traffic and out into areas that are quiet and I can admire more since I am not dodging cars.
Personally I don't walk. It's a goal of mine but if you feel you need to walk then you need to walk. I don't plan on walking when I race so I don't let myself get used to the idea of if I am tired I can just walk. I push through and make it happen.
My pace is what I feel like running. I start out slow to warm up and see how the body is doing...the 10 I ran last Sunday was at a 9:30 pace because it was hot and my shins and achilles were bothering me. The one I ran last night was at an 8:30 pace because I was feeling great it was breezy and raining a little. My body tells me what I can do so I listen (most of the time).
I'm fairly new to the long runs myself so I don't have much advice from experience but I would just recommend enjoying your runs. Especially the first time just enjoy your run and forget about the distance...just run. |
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posted: 5/30/2008 at 5:27 PM |
| Quote from andre_media on 5/30/2008 at 4:10 PM: As Ennay alluded to, its a good opportunity to try new routes. Try the pedometer on google to map out a good course. It is also helpful as you get up into the runs that will take longer than 90 minutes to have a loop in the course and have some water stashed.
http://www.gmap-pedometer.com/
Yeah - or you could use the mapping function here. |
Your monkey gives me the creeps. - andahuff
Chruch of Trent |
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posted: 5/30/2008 at 8:02 PM |
| Quote from BenBuck6 on 5/30/2008 at 2:54 PM:
4) Any other tips and advice for a newbie to the "long run"?
when going out for a run that is longer than an hour, never underestimate the powers of body glide. lately, when i go out for more than an hour, the waist band on my shorts has caused some problems, so i put a little body glide on my back wherever they rub. never bothers me on shorter runs. |
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| view log dork.major dork. |
posted: 5/30/2008 at 8:19 PM
modified: 5/30/2008 at 8:20 PM |
1) Do you ever get nervous about new mileage (got my 1st 10 miler this weekend)?
Yes. But I know more about how to manage longer distances now than I did a year ago, when my first 10 miler was on the horizon still.
2) How much walking is permitted before you realize your goal was too much?
Permitted? You're the boss. Walk when/if you want/need to.
3) On new mileage do you even worry about pace or just find that "cruise control" and go?
I focus more on really being able to talk through the whole thing, which means going out a bit slower and occasionally striking up conversation to rein us in a bit (I run with my best friend/roommate/running partner and we tend to race every run)
4) Any other tips and advice for a newbie to the "long run"?
On runs longer than an hour I generally carry a water bottle like this one:
http://www.rei.com/product/752160
MTA: The description on the waterbottle says you need a hand to open it, I just use my mouth... |
| Reaching 1,243 in 2008 -- one day, one week, one mile at a time. |
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posted: 5/30/2008 at 8:19 PM |
| Quote from BenBuck6 on 5/30/2008 at 2:54 PM: First, just let me say I am sold on the long run theory. But I have a few questions.
1) Do you ever get nervous about new mileage (got my 1st 10 miler this weekend)?
2) How much walking is permitted before you realize your goal was too much?
3) On new mileage do you even worry about pace or just find that "cruise control" and go?
4) Any other tips and advice for a newbie to the "long run"?
1.) Yes and I've been running for about 8 years now. I did a 16 miler last weekend and was nervous about it becaues I havent done a run that long in over a year probably.
2.) Sometimes I can just tell. If I take a walk break during the run and it is REALLY hard to get going again, then I might do a self evaluation to determine if I am better off cutting it short and trying again another day because I may have done something wrong at that point (gone out too fast, incorrect nutrition, not enough water, whatever...)
3.) I used to just do cruise control, and for the most part still do, but I keep an eye on it to make sure it is not too far off from what I expect. If it is, then I do a self-evaluation (see point 2)
4.) If you can, find someone to run it with you. During my 16 miler I ran most of it by myself but met up with a friend who only wanted to run 7 that day and did 7 of the middle miles with her. After she dropped off I picked up the pace a bit more for the last 3 miles. So even if someone isnt running as long as you are, they can still join you for part - maybe you could run to their house and then back to get your extra miles in. |
"80% of success is showing up." ~ Woody Allen
"Go that way... really fast. If something gets in your way... turn." ~ Charles DeMar
God doesn't give you what you want. He gives you what you need, the rest is up to you. |
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