Do I miss them? Kinda.

But I do not miss the pressure of having to do them and having a certain distance to complete (and planning my weekends around them as well as obsessively checking weather forecasts…)

The long run is the most important part of a training plan for a marathon or half marathon.  I can only speak for the half.

My long run starts with the longest distance I’ve covered within the last two weeks (usually 3 or 4 miles) and I increase my long run by one mile on a weekly basis.  That means I run 5, 6, 7, etc. all the way up to 12 miles and then I taper down to 8 miles.

Though I am by no means fast nor do I run without walk breaks on long runs, I have been able to complete 6 half marathons.  They were all difficult but after each one, I was not even sore.

after my recent half – yes, I am still savoring the moment!

My advice for long runs:

• Ten miles with walk breaks equals 10 miles continuously at any speed.  So walk if you have to. (You recover faster with walk breaks).
• Forget about speed on long runs. Focus only on the endurance conponent.
• You can’t run too slowly on the long runs. Run at least two minutes per mile slower than you could run that distance that day.
• You usually won’t feel bad when you’re running too fast at the beginning of the run; you must force yourself to slow down.
• The day before the long run should be a rest day.
• Don’t forget fuel and water. You may be able to skip it on short runs but not on longer ones.  (I don’t like to carry water or Gu so I double back to my car halfway for water & nourishment.)
• Break up the miles.  10 miles all in one shot sounds so much worse than 2.5 out and back and then 2.5 out and back.
• Reward yourself at the end. It gives you something to look forward to. (Mine is either Starbucks or soft ice cream depending on the season.)

a long run this past winter

Since I am not training for a race, right now I have been running 3 miles during the week and 4 – 6 miles on the weekends.

a difficult 6 mile “long” run last weekend

Tomorrow, I have a 5 mile race.  It is nearby.  I just plan to have fun!!! (Unfortunately, spring was only here temporarily… I need to re-assess my outfit!!)

My next long race is a 10 miler at the end of June. A hilly one, at that.

So I guess I need to start upping miles on the weekends! Bring on those “long” runs!!

and my reward!

Happy Running!  Do you plan your long runs? How?  What are you training for?