#7891130 - 10/01/14 03:23 PM
How important are weekly Long Slow Runs
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dirtyS13drifta
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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#7891192 - 10/01/14 03:44 PM
Re: How important are weekly Long Slow Runs
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
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OP you appear to have enough spare time in your day to get about 5 miles a week in 
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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#7891209 - 10/01/14 03:48 PM
Re: How important are weekly Long Slow Runs
[Re: ]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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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?
_________________________
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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#7891220 - 10/01/14 03:51 PM
Re: How important are weekly Long Slow Runs
[Re: Sir Ironpool]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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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.
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]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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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?
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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#7892875 - 10/02/14 01:07 PM
Re: How important are weekly Long Slow Runs
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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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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#7893401 - 10/02/14 04:58 PM
Re: How important are weekly Long Slow Runs
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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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: ]
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stickaz_old
Post Master Supreme
Registered: 02/04/01
Posts: 56459
Loc: Nor Cal, Hella hurr durr
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I would be amazed if I came within [10] minutes of you tbh
_________________________
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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#7894452 - 10/03/14 09:49 AM
Re: How important are weekly Long Slow Runs
[Re: stickaz_old]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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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: ]
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Design
Post Master Supreme
Registered: 12/11/02
Posts: 11460
Loc: The OC
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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)
_________________________
09 CWP MS3 01 Echo 5MT 00 EBP Si - Sold - Pics89 Camaro - Sold CSI. What's your diversion?
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#7895201 - 10/03/14 02:26 PM
Re: How important are weekly Long Slow Runs
[Re: Design]
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dirtyS13drifta
dirtyS13drifta
Unregistered
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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.
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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