tag:blogger.com,1999:blog-6007050355748263232.post8500965911986958717..comments2024-03-14T03:05:48.400-04:00Comments on RunnerDude's Blog: Do I Dare Run Faster on a Long Run?RunnerDudehttp://www.blogger.com/profile/15209079063314051451noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-6007050355748263232.post-67339966398746637762011-01-06T19:01:27.196-05:002011-01-06T19:01:27.196-05:00I'm really glad you posted this! I am just now...I'm really glad you posted this! I am just now at the point in training for my first half marathon where the long runs are distances I have yet to do, aside from 3 10K races. I keep wondering about pace and if I need to be going faster, slower, the same. I feel like I always just have one pace no matter what I do. Tonight I am going to try to pick up the pace for my final mile and see what I'm made of!Fruit Flyhttps://www.blogger.com/profile/10747205899650070873noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-15681499546236755892011-01-05T14:11:49.096-05:002011-01-05T14:11:49.096-05:00Your point regarding long/slow and short/fast is s...Your point regarding long/slow and short/fast is spot on, too many programs don't do enough miles at MP. Whether a dedicated mid-length (say, 8-12 mile) MP run or as part of a long run, I think it's important to, at least every other week (and perhaps weekly), incorporate MP miles into your training.<br /><br />All long slow distance teaches you is to run long distances slow.Greg Strosakerhttp://predawnrunner.comnoreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-62513562690083497302011-01-04T17:04:28.694-05:002011-01-04T17:04:28.694-05:00Hi Ted! The thinking behind the 1-minute slower th...Hi Ted! The thinking behind the 1-minute slower than race pace is buiding muscular endurance and mileage. Also, if all your runs are at or close to race pace you run the risk of overtraining. This can happen more so with less experienced runners, but it can also happen with experienced ones too. Your body needs some slower runs. It's kind of like active recovery. You're staying limber with the slower runs, but you're not pushing it so your body had the ability to recoup some. Complete rest days are needed too for the same reason. With my clients we start out with a predicted race pace and race finish goal time, but as the training progress, we make adjustments to pace as needed. Especially if the person does a 5K, 10K, or better yet a half marathon race during the training, that can really help you make good adjustments to their training goals. Just because it says on paper you should run one pace doesn't mean that won't change along the way. Run hardy my man!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-8768163546170041322011-01-04T16:43:59.680-05:002011-01-04T16:43:59.680-05:00I have had a problem with the concept of one minut...I have had a problem with the concept of one minute slower than race pace since I started running a year ago. It sort of locks you into a predetermined pace/finish, no? It does not allow you to push yourself and determine if you can do better than originally planned. For my second marathon, I have significantly increased my pace of all runs and will determine race pace about a month out rather than at the beginning of training. Is that completely crazy?Tednoreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-69482949338819464332011-01-04T07:00:11.012-05:002011-01-04T07:00:11.012-05:00Hey Kenley! Great workout. We should call it "...Hey Kenley! Great workout. We should call it "The Kenley Three." It's kind of like running graduated fartleks. Nice idea. <br /><br />Yep, it's really good to vary the types of runs. Those tempo runs are key in marathon traning for building aerobic fitness, increasing VO2Max, and pushing out your lactate threshold, but like you, I think it also important to do runs at or near race pace as well. Hope you guys had a great holiday and New Year!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-44986697388518500432011-01-04T04:16:06.415-05:002011-01-04T04:16:06.415-05:00Very awesome post in regards to pacing and adding ...Very awesome post in regards to pacing and adding in some voltage to your long run. Tempo runs are great, but you are running a marathon, not that distance. What I love doing is taking my 15 mile run or any long run for that matter, 15 is just easier for the math. Break it down into 3s. run the first mile 1 minute slower than than race pace, then the 2nd one 30 seconds slower than race pace, then the last 3 miles @ race pace, then repeat 3 times. The question is for most.......What is my marathon race pace? Hey, love what you are doing here man. Take care and Happy New Years.Kenleyhttps://www.blogger.com/profile/09512831713445031916noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-89487053138132412192011-01-03T18:56:43.246-05:002011-01-03T18:56:43.246-05:00Sure thing, Craig! Happy New Year!Sure thing, Craig! Happy New Year!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-59500658357643478322011-01-03T18:27:49.865-05:002011-01-03T18:27:49.865-05:00great info that I needed. Thank yougreat info that I needed. Thank youTRI714https://www.blogger.com/profile/11903532062232095673noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-57889766403695358542011-01-03T17:17:25.188-05:002011-01-03T17:17:25.188-05:00Hi Jen! Keep me posted on your progress!! Happy Ne...Hi Jen! Keep me posted on your progress!! Happy New Year!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-41053714256529141242011-01-03T14:01:14.347-05:002011-01-03T14:01:14.347-05:00A great tip that really helps you get to your maxi...A great tip that really helps you get to your maximum limits during races.<br />Thanks for sharing, Cool picture by the way it is really funny :))<br /><a href="http://hubpages.com/hub/Best-Running-Shoes-For-Shin-Splints-And-Tips-On-How-To-Prevent-Shin-Splints" rel="nofollow">Best Running Shoes For Shin Splints</a>rihamahhttps://www.blogger.com/profile/17840683755571927100noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-82625339278956065342011-01-03T12:16:23.297-05:002011-01-03T12:16:23.297-05:00Pacing is definitely one of the hardest things for...Pacing is definitely one of the hardest things for me. I think experience has a lot to do with it too. I like your ideas and can't wait to try them out on my next long run. Thanks for all your good info.Jenhttps://www.blogger.com/profile/12870882429676385594noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-88358791228682737642011-01-02T19:41:20.896-05:002011-01-02T19:41:20.896-05:00LOL! It was weird. When I first responded your com...LOL! It was weird. When I first responded your comment wasnt' showing. We must have been commenting and responding at the same time. <br /><br />Your too fast problem is common too. One thing that may help is to think of each type of run as a quality run, each with a different benefit. So on those tempo runs, really try to push yourself. Those runs should be "uncomfortable." Your long runs (for the most part) need to be slower by about 1-minute from your race pace to build muscular and cardiovascular endurance. However on those targeted long runs where you add some speed (as mentioned in the post) you can ramp it up a notch. You can add that ending fast 2-miles to all your long runs if you want. That may help you keep it slower knowing that you can blast it out at the end. Adding some track work like intervals can also help five you a venue for your speedy side as well as really ramp up your VO2Max and push out youru lactate threshold even more than the tempo runs can. So, try to think quality and specific purpose for each run. Hope this helps.<br />Happy New Year!!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-42695291913210565172011-01-02T19:31:40.210-05:002011-01-02T19:31:40.210-05:00Wait answer my post too! lol there's two laure...Wait answer my post too! lol there's two laurens here! ;DLaurenhttps://www.blogger.com/profile/02051001544778172019noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-74701823773823536212011-01-02T19:16:38.836-05:002011-01-02T19:16:38.836-05:00That's awesome Lauren! So happy to have been a...That's awesome Lauren! So happy to have been a part in your progress, but all the credit goes fully to you and all the hard work you've been doing. Here's to a great 2011!!RunnerDudehttps://www.blogger.com/profile/15209079063314051451noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-25006166170532601832011-01-02T19:15:31.179-05:002011-01-02T19:15:31.179-05:00I like the article! I find I do my slow runs too f...I like the article! I find I do my slow runs too fast and my fast runs too slow and I end up with this "middle-ish" pace I maintain most of the time. It's hard for me to let myself "slow down" on ANY run and it's hard to really push myself when I need to. Any advice?Laurenhttps://www.blogger.com/profile/02051001544778172019noreply@blogger.comtag:blogger.com,1999:blog-6007050355748263232.post-65603646254701471182011-01-02T18:49:18.716-05:002011-01-02T18:49:18.716-05:00An even split on my upcoming 30k would be a dream ...An even split on my upcoming 30k would be a dream come true -- the last 3 miles are so terribly difficult (but quite a joy) that I really have to amp it up for first half, big time. I'm realy hoping that my recent speed work pays off. Thanks for all the great advice in your blogs over the last year! My core is strong probably than it's ever been : )Laurenhttps://www.blogger.com/profile/05538884619777387595noreply@blogger.com