While there are many different approaches to long training run strategy, the one I struggle most to love and embrace, is the concept of a slow long run.
If presented with the choice of trying to run as close to my marathon goal pace as possible, or do end of the run pickups at MGP, or aim for progressively fast miles through, versus running anywhere from 30 to as much as 90 seconds over my goal pace, I’m going to choose the challenge of incorporating some speed every time. I like to test my limits, I love exercise induced fatigue, and I’m a sucker for finishing a workout that seemed dauntingly impossible at the outset. Running 16 miles at a 9:06 pace? I know I can do that. Running 16 miles with x number of miles at MGP? Less certain, more fun.
I blame the aftermath of Ironman training.
Six months of low zone training and I’ve officially overdosed on aerobic workouts
This stubborn attitude towards long run strategy, may explain some things about my inability to execute a properly paced marathon. My brain, or more accurately, my legs, just can’t seem to figure out that holding an overly ambitious pace and feeling fresh at mile 15 does not mean they will be able to hold that pace 10 miles later. You would think I’d catch on after one or two races of learning this tough lesson the hard way, but turns out, not so much.
So, moral of the story: I love a challenge, but my real challenge is smart pacing. Something I should probably work on before testing myself in another 26.2 and then blowing up all over the back half.
So this week I set out to tackle this challenge and work on pacing.
Well, kind of.
If we’re being totally honest, and let’s do that for a second, the pace of the run may or may not have been my choice. And it may or may not have involved a lot of not-so-friendly “slow. down. emily.” “easy, killer” “back it off, Halnon” style scolding during pretty much every mile. And I may not have really listened to this scolding until it came with a reminder of past marathon performances and failed attempts to reach my sub 3:20 goal.
Okay, fine.
So I settled into a pace 30 seconds slower than my marathon goal pace. And it was still a totally enjoyable workout. And keeping the pace at a comfortable speed allowed for some hill work on some steep rollers during the last few miles of the run. And “hill work” just really means chasing my faster friend up the inclines because while it was acknowledged that I’ve improved a little, the consensus seemed to be that I “still suck at hills.”
Anyone want to trade running friends?
16 miles (longest post-broken foot mileage if you’re keeping track) at MGP + 30 seconds.
Smart pacing, here I come.
And one of the best benefits of adhering to the long slow distance thing: a pair of fresh legs the next day.
A handy thing to have when you need to sub 90 minutes of spinning for your triathlon coach before heading to a killer Spring Break bootcamp at your favorite new cycling studio.
More on that later.
Let’s talk long runs: are you a fan of the long, slow run? Or do you revel in the challenge of hitting goal pace on your distance sessions? Fill me in on your strategy for this staple marathon workout.
I’m the same way, I like to go hard or go home. Probably not the best strategy because it’s hard for me to learn my lesson as well. However for LSD runs, I have found that I run better when I push myself but do a talk check every mile or so. If I can say a sentence without asphyxiating I’m good to go.
I am so bad in pacing myself. I always start to fast and than I get too slow later on. But I am working on it, and I am getting better. Now, I try to be slower in the beginning and than add speed after an half hour of running.
I would like to get to the point of doing so many long runs that I want to run them much faster. My long run over the weekend took place after a fairly hardcore bootcamp, which made me (at least mentally) not be able to go super fast, and I was totally happy with it. I actually paid attention to what I was running by, and over – such as the East River while running over the Williamsburg Bridge, and it was fun to have a different focus than time (or distance – as I didn’t really have a mapped out plan and knew I had to run for a fairly long time before thinking about turning around and heading home).
I’m pretty slow and so my long run pace is really slow. This past half marathon cycle, I was able to PR and maintain a steady pace throughout the race because of being so stringent in training of sticking to the prescribed paces. Maybe if/when you see the results of sticking to the plan, it will be easier to do it.
I am TERRIBLE at pacing, in training runs or races. I bought a Garmin to help me pace and my pace chart always looks like a mountain range. The only thing that is consistent about my pace is that I almost never negative split. ;-) I am incapable of really backing off in the early miles, even when I know I’m going to pay for it later. In races where there’s no corralls I make myself start in the back because I’m forced to go slow. So I got nothin’, except commiseration!
I also cannot seem to be happy with a long slow run, and I also feel the need to always “push” it.
I enjoy the longer runs at a slower pace, definitely. HOWEVER, my mind still screams “how will you run a faster marathon if you don’t train at a faster pace on your long run??!!!” Yeah, I have to turn my iPod up pretty loud to drown out that noise.
I find it hard to hold an ambitious pace for a long run, but I still prefer to get as close as possible to my goal pace. It doesn’t make sense to me that I’ll be able to pull out a faster pace on raceday.
I know that long runs are supposed to be slow, but I usually can’t help myself. Especially towards the end, when you’re feeling really good. Also, to get home and realize that you did a long run at a decent/decently-fast pace does feel pretty awesome. For my next marathon training cycle, I’ve promised myself that my long runs will be slow. And maybe I’ll even do them sans- garmin?
I find it tough to hold an ambitious pace for a long run, but I think that is because my long run is currently getting longer all the time, and as a first time marathon-er, I am hitting a new PDR every week-ish right now! And that is exciting enough for my legs, I think.
When I can put in the distance, I’ve always preferred running my long runs slower than goal pace. I have that antsy, “let’s go” mentality as well and have found that by hitting trails or super challenging terrain that forces me to slow down in order to finish I can really feel ‘worked’ while still taking it slower. My suggestion is to take on the challenge of slowing down your longer distances. Those fresh legs will not only figure out pacing better, but you will stay healthy. Have you tried a HR training plan? That might help.
After working really hard at changing to midfoot strike, 180 strides per minute cadence, and other biomechanical changes, I don’t know how to regulate speed–especially in the slowing down direction. So I go out too fast, bonk at some point, and my form goes to crap.
I am the exact opposite. I will plug along at 10 minute miles if given the opportunity (and that’ exactly what I’ve done in the past). This time, though, I’m forcing myself to pick up the pace on my long runs at the end. And I sort of love it and hate it at the same time. My legs hate it though and proceed to punish me for days afterwards :).
I’m not good at going 30 sec slower than MGP. I generally run a little slower than marathon pace, but not much. I would like to do some more focused long runs (but need to find them in some training plan online somewhere) that includes warm up miles, drop down miles and MGP miles and then a few cool down miles of sorts.
Just commenting to say “OMG that’s my friend Jeff!” He started running w my running group but later abandoned us (lame!). But he even made it to Brazil for my wedding! Anyway, carry on :) And tell Jeff Carla says hi (all the way from Manila)
I am the master of LSD long runs. I can run a 9-10 min mile long run any day. Most of it stems from not having confidence that I have the strength to make it through the whole run, let alone trying to run fast. I did an 18 mile run this year with 10 at MGP and I almost had a meltdown before it. I have a lot of confidence for quick fast stuff, but long fast stuff, I have zero confidence.
So, yes, long slow distance = my speciality.
a) I love your blog. b) I love love Vermont (and go to Middlebury every summer for grad school). c) I love running.
I”m training for my first marathon and have set a lofty goal of 3:25 based on some ridiculous calculation using my recent 5k time. I too STRUGGLE with the long slow run. Plus, since I’ve been dealing with plantar faciitis – what A PAIN, literally – I feel like I just want to go faster to get it over with. This Sunday, I ran 20 miles at 7:45 pace. It was moronic. And now I hurt.
I do a mix of long slow runs and long runs that incorporate some fast miles, e.g., marathon pace or slightly faster. I never run my entire long run at marathon pace though; that would be crazy hard and a recipe for injury!
Hi Emily,
Yep, you know it – slow down. Build the aerobic base up big and strong. It is so worth it when the bonk comes at mile 22 instead of 18 or 20. The vast majority of my longer runs are 90 secs over MP – especially during the Base and Build sections of the training plan. The speed workouts come during the final 6week Peak phase. Runner slower allows you to recover much quicker and thus run significantly more miles. Keep at it and you’ll get there!
I almost always run my long runs slow and have found that it works for me. For example, most of my long runs (14-21 miles) and mid week long runs (8-10 miles) were at a 9:15-9:30 pace yet I still pulled out a PR pace of 8:46 at the marathon I was training for (a 12 min PR!). I did do one 18 miler at 8:58 pace and one 10 miler at race pace but besides that, I kept speed for speed work days, 1x/week – Yasso 800s. The main reason I run them slow is so that I can talk easily with a friend while I run so I’m not bored! I love to run but it’s hard for me to run more than 8-10 miles alone .