Subbed out my long run this week for a Race! I ran the Green Valley Road race by the Greenville Track Club! The course is known to be difficult due to all the hills!
IMHO there are two ways to handle your long runs. One, you are doing high weekly mileage so going into that long run you are already fatigued and have already had significant amounts of intensity that week so the long run is all about time on feet, staying below LT1, getting those fat burning adaptations in. Or, you run lower weekly volume and arrive at the long run more fresher and slowly incorporate more pace sections into that long run, preferably at HMP pace. Once you get to the last 2-3 weeks, before taper, you can dial in MP, but before that running at HMP pace will help push LT2 and allow you to run faster at MP without hitting LT2 until last the last 10km or less (depending our your own personal time to exhaustion) when you should be able to push into threshold and have enough in the tank to not run out of glycogen and hit the dreaded fat burning fade where you slow down no matter how good you feel.
@@BrandonCPack1 Don't chase the fitness in a block. The true power is stacking block after block. It's way safer and makes you appreciate it more. If I had to do it all over again, I'd have put off marathons for a few more years and purely worked on speed. Doing it in the reverse order has been WORK.
Crushed it!
@@cubicleinvestor2553 Thanks 😄
IMHO there are two ways to handle your long runs. One, you are doing high weekly mileage so going into that long run you are already fatigued and have already had significant amounts of intensity that week so the long run is all about time on feet, staying below LT1, getting those fat burning adaptations in. Or, you run lower weekly volume and arrive at the long run more fresher and slowly incorporate more pace sections into that long run, preferably at HMP pace. Once you get to the last 2-3 weeks, before taper, you can dial in MP, but before that running at HMP pace will help push LT2 and allow you to run faster at MP without hitting LT2 until last the last 10km or less (depending our your own personal time to exhaustion) when you should be able to push into threshold and have enough in the tank to not run out of glycogen and hit the dreaded fat burning fade where you slow down no matter how good you feel.
@@timtrenholm3698 That’s a good way to think about it. I guess I’m just being impatient and wanting to try harder 😅
@@BrandonCPack1 Don't chase the fitness in a block. The true power is stacking block after block. It's way safer and makes you appreciate it more. If I had to do it all over again, I'd have put off marathons for a few more years and purely worked on speed. Doing it in the reverse order has been WORK.
@ Yeah I totally agree, I think after this marathon build, I might do a summer of speed and try to break 18 in the 5k 👍🏻