Tag Archives: long runs

Building hill workouts for your goal races

It’s nice when a goal race is on flat, normal terrain. A place like Chicago or New York City makes it easy, since all their races are on mostly flat ground.

Along with creating prime conditions for fast times (… well, weather permitting), training for the races is straightforward. Work on aerobic and neuromuscular fitness, work on tempo and speed, recover and feed yourself well, and you can crush it.

If a race has elevation shifts, things get a bit more complicated. We already see how weather and temperature impact races: If you train in clear and mild conditions, but then race in windy, hot/cold conditions, you’re not going to be trained to deal with the latter. Even when trained for warmer conditions, suitably hot races can negatively impact performance no matter what.

Likewise, if you train on flat ground, then try to run a race with hills (whether uphills or downhills or both), your performance and body will suffer as you likely have not trained at any length to handle hilly conditions. The longer the race, the greater the impact.

Runners who live in hilly locales face challenges with training speed, tempo or maximizing mileage because of the hills impacting speed. But this becomes an advantage when they run races featuring hills. Their bodies are well-trained to deal with the big elevation shifts. American runners in Seattle, Cincinnati, Pittsburgh and mountainous regions like Colorado and Utah are better equipped to handle hills than runners in Chicago, Florida or New York City. (Plus, that never minds thinner air in higher altitude, also a key factor and a separate subject)

So, as a Chicago runner, I have to be mindful when I blow town for a race in a locale with hills. Vancouver is a clear example, with not only big elevation shifts early in the Vancouver Marathon course, but even the smaller elevation shifts later in the race are mountainous compared to the elevation changes in flatter Chicago.

One key reason these hills didn’t destroy me is that on multiple occasions I ran special workouts at nearby Cricket Hill. While Cricket Hill isn’t exactly a big hill (with only a 45 foot elevation climb), it does rise at a tough grade and when run on right, it can prepare you for running up and down hills.

So, how?

Continue reading

Tagged , , , ,

Headwinds are a training blessing in disguise

agriculture alternative energy clouds countryside

Photo by Pixabay on Pexels.com

I’ve spent a busy April mostly off the grid. I am running the Vancouver Marathon in 8 days. Since muscle damage takes about 14 days to fully repair and quality training’s benefits take about 10 days to manifest in your running, I am done with high volume quality training or any tough workouts. Now it’s about maintaining conditioning and resting up for the marathon.

After getting sick a few weeks ago I had to abbreviate peak training, and I ran a final 17 mile peak run last weekend. The 20 miler I ran in mid-March would be my only one this training cycle, and the 40-45 mile weeks I had that month would be as high as my volume would get.

So, that final long run. Due to weather forecasts and other needs, I had to run it on a Friday right after work. Even though it was the best possible weather of any time I could run that weekend, I had to do most of the run into a stiff 25-30 mph headwind.

Continue reading

Tagged , , , , ,

A Better Long Run: The 55-5 Long Run Method

road nature trees branches

Photo by Pixabay on Pexels.com

As with a lot of training approaches, runners have a very polarized approach to how they handle long runs.

Either they do a simple easy run over a long distance, or they add in some tempo with the long run (either trying to run the whole thing at a tougher moderate pace, or mixing in tempo segments with easy running), turning it into a grueling exercise.

Both polarized approaches have substantial drawbacks.

The long easy paced run may develop long aerobic endurance, but it also accustoms you to only handling your longest distances at an easy pace. Any attempt to race longer distances thus becomes a huge struggle, because you haven’t practiced running faster at max distance.

The mixed tempo run may address that issue, but creates another issue: It asks you to work especially hard at points on a run that is already fairly difficult due to its duration. This increases the burnout and injury risks, and at the least makes long runs such a miserable experience that many just forego any sort of intermediate tempo work on those runs. (It’s the biggest issue with the Daniels Marathon Plans. Those quality long runs are super-demanding. Few outside of elites and hardened distance running vets can consistently handle them.)


Regular readers can probably sense where I’m going with this point: There is a vast and mostly-unexplored middle ground to long runs that will allow you to work on and develop aerobic strength (aka the ability to maintain faster paces over longer distances), without demanding so much from you.

Continue reading

Tagged , , , , , , , ,

Endurance is best built through your regular runs, rather than your long run

Runners understandably focus on their long runs while training for races from the 5K to marathons and ultras. Your ability to run long determines how well you run your longest races, and long runs help build the aerobic capability that carries you through races of all distances.

However, the long run also receives too much focus. I’m not going to call the long run overrated, because long runs definitely are not overrated. They’re important. But long runs are one component of a successful training plan, and building your aerobic endurance and performance requires more than getting your long run in every week.

And no, I don’t mean doing your speedwork. In fact, improving your aerobic capability requires no speedwork at all (though speedwork can certainly help your running economy, and is valuable for maximizing your race day speed).

We fixate on the length of our long runs. We fixate on the speed at which we run our speedwork. But we don’t pay much attention to the length of our regular runs, and it turns out the latter is as important (if not more important) to developing our aerobic endurance.

To briefly summarize and blow over a ton of science:

Continue reading

Tagged , , , , ,

Learning race pace with an accessible mixed-tempo long run

In light of my previous thoughts on tempo running… here’s an idea for a long run workout. Basically, it’s like a long, stretched out low key speed workout.

  • Warm up with easy running for about 1 mile.
  • Run 10 minutes at your desired marathon /half/15K/whatever tempo, or (if conditions won’t allow it) at a similar relative intensity
  • Then run easy for 5 minutes.
  • After that, again, run 10 minutes at tempo.
  • Then, again, run easy for 5 minutes.
  • Repeat until finished.

It’s pretty simple in structure, even if in practice it’s not so easy.

  • This is basically an interval workout built into a long run.
  • You can practice race pace or intensity within the challenge of a long run, without having to hold that pace for the entire run or build the entire workout around it.
  • Later tempo reps in the workout help simulate the fatigue of later miles in an injury-safer controlled setting.
  • You challenge yourself for a few minutes at a time, then catch your breath and recover with easier running.
  • And throughout all of this, you’re also getting the important aerobic development of a long run.
  • This workout is a fine middle ground for intermediate runners training for a 10K or longer race, who want to improve their race times or hit a goal time.
  • It may be more productive and efficient than doing a hard midweek speedwork session, and then a separate long slow run on the weekend.
  • Even if you fail in some way at running your desired pace… you still get all the benefits of a speedwork session AND a long run, without unduly taxing yourself.

In fact, if you don’t have a ton of training time during the week, doing this on the weekend as your only non-easy workout might work best for you. It can be your one key workout, while you can mix in whatever easy running you can do through the rest of the week. It takes a lot of pressure off of training, while ensuring you still do quality training that can prepare you for race day.

Another great aspect about this approach is, for most mid-pack marathoners, the tempo segments usually line up perfectly with the amount of time it takes to run between water/aid stations. You can carry hydration or other fuel, and practice fueling/drinking every time you hit a rest interval.

Sure, the easy run intervals are much longer than it would take you to get through an aid station. But this is not a full practice for a race, and you don’t want to subject your body to a full race during a workout anyway.

The easy running not only pads this into a true long run, but gives you ample time for your body to recover for the next bout of tempo.

If you want to seriously practice race fueling during this workout, you can take a swig of water/fuel right at the end of an easy segment, and make sure to hit a full dose once the tempo segment ends.

Or, if you plan to keep running hard while drinking/fueling at aid stations, it may be best to fuel in the middle of a tempo segment, to practice doing so at full speed.

 

Tagged , , , , , , , , , , ,

Replacing long runs in extreme weather with multiple runs

My sister’s boyfriend runs multiple half marathons and shorter races throughout each year. Living in the Las Vegas desert, where temperatures top 100 degrees Fahrenheit through most of the year, long runs are impractical.

You can’t run outside in such extreme heat for more than half an hour, not even in the morning (as temperatures don’t drop below 80 degrees many days, and that’s already rather hot for running). And running 10+ miles on a treadmill, if the gym will even allow it, isn’t psychologically feasible for most.

So how does he train for half marathons? He runs them in the neighborhood of 1:40, so he clearly gets in excellent shape for them. But he attests he certainly doesn’t do long runs. So what does he do?

Here’s how he outlined it for me (and I’m describing this some in my words rather than his):

Continue reading

Tagged , , , , , , , , ,

Chops: A personal statistic for tracking training volume

Chops

A snapshot of my Google Docs training log, which outlines mileage, time spent in “hard running”, time spent doing hard exercise or similar labor, estimated walking distance, lifetime training miles since 2016, and my personal stat “Chops”, described below.

I keep a Google Doc spreadsheet log of all my training sessions: Mileage, any speedwork mileage, time spent in strength training plus other active/intentional physical effort, and estimated distance walking.

I also track known lifetime training mileage, and a self-created stat called Chops.

Chops is named after the musician term chops, which describes a performer’s current musical skill. Similarly, my Chops number provides an estimate of how many miles I can comfortably run at full strength over the following week.

Continue reading

Tagged , , , , , , , ,

The Bulls**t 20, or: Does it count if you split the miles up between runs?

During a visit to my hometown Vegas last fall, my sister’s boyfriend (who also runs a lot, but runs a lot more half marathons, and definitely runs faster than me) enlightened me on his approach to long runs when prepping for half marathons.

On days he decides to run long:

  • He’ll wake up in the morning and run 4 miles at a brisk pace.
  • Later, during the afternoon, he’ll run 4 miles again but as more of a regular distance run.
  • Towards the evening, he does a final 4 mile run but very easy, like a recovery run.

He never does a full 10+ mile long run during his training, but he consistently runs half marathons in the 1:40 range. So far be it from me or anyone to call his “long” run days a problem, as it clearly works very well for him.

In fact, it actually sounds like a great idea, though granted part of the reason he does this is necessity: The Las Vegas heat is oppressive, and going for 2 hour runs in 100+ degree (Fahrenheit) heat is not only impractical but very dangerous. If he’s going to train for half marathons, the only way to get in the distance for long runs is to either get up far too early, or to break the distance up into shorter runs.

Not until I began this current marathon training cycle did I think to try and apply his approach. Obviously I have no trouble going on 15-20 mile runs, and Chicago’s conditions usually allow for it. But if I know I already have the aerobic capacity to run 3+ hours… could I not get the benefit of that mileage without excessive damage if I broke the run in half? Or shortened the long run to something in the 2.0-2.5 hour range, while doing a later recovery run for the rest of the distance?

This would allow me to get in all of the mileage, without drifting into the 150th minute danger zone where in various theories you’re no longer getting aerobic benefits from continuing and are only doing physical damage to yourself. If I did a long run, broke it off before I reached the danger zone… then did a later run after some time to recharge and refuel to cover the remaining distance, does that not serve the same overall aerobic benefit, as well as provide the workload benefit, without the risk of damage from an overlong run?

Last week I went to do a full 20 miler. Danger zone be damned, I always try to do a couple of uninterrupted runs that blow through it and simulate to some extent working through the later miles of the beating that the marathon will provide me. The 20 is technically a run most runners shouldn’t attempt, but like many I find a psychological benefit from powering through 76% of the race’s mileage.

I always try to map out or estimate a route for a desired distance, and I thought a long run to, through and from Northerly Island near Soldier Field and the Museum Campus would get me 20 miles. The threat of rain did not cut it short, and despite running the final miles through a downpour, I thought I had logged enough (I don’t rely on my inaccurate tracker to log miles, and instead manually map and log runs afterward to get an accurate reading).

Well, I log the run and was disappointed to find that it was only 18.6 miles. Though I had taken some longer detours through Lincoln Park, the whole route didn’t add enough distance to get to 20.

However, later that day my sore body felt up for a brief recovery run. I went outside around sunset and completed a typical 1.6 mile neighborhood circuit to get to 20.2 miles on the day.

Does that count? Purists would say no, of course. They would claim a 20 miler can only be one single 20 mile run. Of course, who is to say they’ve ever fathomed or considered breaking up a long run like this?

They would even say that my decision to go out for a 2nd run might have been dangerous. To be honest, it didn’t feel any more dangerous than extending the 18.6 mile run another 1.4 miles on the spot (presuming I knew at the time I was short). I was beaten and very tired by the time I returned from the 18.6, and had certainly done my fair share of wear and tear. I feel like it would have been more risky to press on in that state, than to go out after several hours of rest (and a meal or two) and take a short, easy run around the neighborhood.

A few weeks prior I took a 17 mile run, where more than halfway through I stopped at a hot dog stand because I was hungry and thirsty. I got a plain hot dog and some Powerade, ate and drank it, and then resumed my run. You could basically argue that was a flash version of the broken long run, where I did a 12ish mile run, then followed it quickly with 5 more miles… albeit with the two runs being about 10-12 minutes apart.

And today, I ran 17 miles. However, I ran 13.1 (a half marathon!) before stopping at Whole Foods in Edgewater for breakfast, right around 150 minutes after starting. After finishing, I walked to a nearby corner, resumed running and ran all the way home, about 4 miles. Same sort of deal. Was this a 17 mile run? Or was it a 13 mile run capped by a separate 4 mile run?

I think it counts, and I don’t anticipate any Running Police coming to my home to take me in for not doing the whole run at once anytime soon. Maybe a Bullshit 20, where you do a long run less than 20 miles and then make the rest of the distance up in a later run, is not a real 20 mile run. Maybe doing 150 minutes, and then making up the difference in a run later is a healthier way to do a 20 miler that’s just as effective.

As problematic as results based analysis can be, I guess we’ll see how it works for me when I run the Chicago Marathon next month.

Tagged ,
Advertisements
Advertisements