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Runs @ 10+ Miles (Read 813 times)


sugnim

    Is there something I can do to make longer runs more comfortable?  Whenever I get to about 10 miles, the run always gets pretty painful & difficult.  I've done two HMs, and I have 3 others that I'd like to do this year as well as train for an 18k trail run.  Right now, my base is about 20-25 MPW.  I realize this is a sort of vague, open-ended question, but if you could share your experiences with getting more comfortable with longer runs, that would be great.  Thanks!

      My initial thought is that most coaches/writers/etc. say your long run should be 25 - 30% of your weekly mileage.  If your long run is 10 miles and your weekly mileage is 20 - 25 then your long run is 40% - 50% of your weekly mileage.  So to make your long run easier I would say you should add some easy miles during the week.

       

      You might get better responses if you make your log public so people can look at it and see your history.

      Age: 45 Weight: 208 Height: 6'2" (Goal weight 195)

      Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

        I do not know about specific percentages, but 10 does seem a little long for a 20-25 mile week.

        "If you have the fire, run..." -John Climacus

          Run more.

          Runners run.

            What they said.  Add a mile or two to your every day runs before adding anymore to the long run.  And having a medium long run of 7-9 miles makes the 10-12 mile long run not so long.


            Has Broken Parts

              What they said.  Add a mile or two to your every day runs before adding anymore to the long run.  And having a medium long run of 7-9 miles makes the 10-12 mile long run not so long.

               

              +1.

               

              When my weekly average was about where you are then 10+ was difficult.  As I've added to my base 10 has become easier.  Just make sure to add to your weekly mileage very gradually.  How many days per week do you run?

               "Address the process rather than the outcome.
              Then, the outcome becomes more likely." - Robert Fripp

              MrNamtor


              DON'T TREAD ON ME

                yeah what everyone else said. run more. Make your short runs longer.

                 

                If you were to make your running log public,  it would be easier to answer questions like this because we could see what kind of running you're doing.

                 

                Also look at other people's logs to see what kind of running they're doing

                Nakedbabytoes


                levitation specialist

                  Agree.

                  Long runs are important but running a few mid range runs also somewhat close to your LR miles only makes the last few miles newish(and a bit difficult, or shall I say, tiring). The LR shouldn't be nearly half a runner's mileage weekly.

                  So like you might have a 2x5, an 8, and a 10.

                  But then since you weren't super specific on what you are doing or what you mean by painful and difficult, you might already be doing that. In which then I would say, running more frequently might help?

                   

                  BTW- you must live somewhere super cold to be doing so well on the winter miles game with that low mileage! Seems like you're always right on my rear in the Frostbite division! Watching youWink lol!


                  sugnim

                    So, it looks like I need to run more.  OK, that's probably easy enough as long as I plan my evening duties well.  Right now I run 3-4 times per week.  My after work runs are anywhere between 4-7 miles, and my weekend run is 9-13 miles.

                     

                    Thanks, everyone!


                    sugnim

                      BTW- you must live somewhere super cold to be doing so well on the winter miles game with that low mileage! Seems like you're always right on my rear in the Frostbite division! Watching youWink lol!

                       

                      I'm in Montana.  Yesterday's run was in 0 degrees, there was about 2-3 inches of snow on the ground, and it snowed for the first 5 miles or so.  Once I take everyone's advice on running more often, I might give you some good competition!

                      Nakedbabytoes


                      levitation specialist

                        lol!

                        Get out there and kick my ass! I deserve it!

                        Cold here in Nebraska(was 6 this morning on my 8 miler) but we rarely get precip anymore. I never get multipliers!

                        MrNamtor


                        DON'T TREAD ON ME

                          So, it looks like I need to run more.  OK, that's probably easy enough as long as I plan my evening duties well.  Right now I run 3-4 times per week.  My after work runs are anywhere between 4-7 miles, and my weekend run is 9-13 miles.

                           

                          Thanks, everyone!

                           

                          So, yeah, maybe add another run or two to your week, if you have the time. At the same time make sure your runs start getting closer to 7 than they are to 4. Then at the same time, bring your weekend runs  to like 10-12.

                           

                          This is just "what I would do if i were you". I'm not you of course. So take it for what it's worth.

                            What everyone else said about run more.

                             

                            And!

                             

                            For longer runs, I like to eat candy. I'll have a bite size snickers every 45 minutes or so if I'm planning on running for 2 or more hours. It's not much but a little extra fuel in the tank can help towards the end of a long run.

                              One thing that helped me when I started running 90+ minutes is to break up the run into 20-30 min segments, have a 'reward' of water, gel, bathroom break, whatever at the end of that segment.  Just focus on getting to that point, and when you get there, aim for the next one.  Try not to take a break longer thn 20-30 sec.  Over time aim to run continuously i.e. get your reward on the run.

                                Hello Sugnim :-)

                                All I can really offer is a personal example here... Been running 2 years and I used to run about 25 miles a week maximum through mid part of 2012.  With that weekly base, I could get about 13 miles max on a practice run, then would start to have similar issues as you.

                                 

                                I have since upped the weekly mileage. some weeks at 30, 35 some 40 mile per weeks.  Now I am hitting weeks of 45 and 50+ the past month, and and yesterday I did a practice run of over 20 miles with 0 soreness afterwards and felt really good!

                                ---The key is what everyone else said:  Run more!  Which translates to focusing first on more miles per week.  Even if you do several shorter runs per week and hit 35 MPW, you will definitely see this start to show when you try to do a 12 or 14 miler, and find you are able to do so with less problems.   The increased weekly mileage is the key, even if it is a bunch of shorter runs that add up for a great weekly mileage total   :-)

                                The Plan (big parts)→  ///  March:  Shamrock Marathon  ///  April:  24 Hour Run for Cancer  ///   May:  3 Days at the Fair (12 Hour)  ///  Nov:  New York Marathon ∞

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