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Runner's Forum: How long is long?

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    • CommentAuthorFree Membertranquil21
    • CommentTimeSep 14th 2008
     
    tranquil21

    Hey.....I've begun running again for the first time in oh...8 years?

    so far, im trying my best to not be all "gung-ho" and take my time.  So i only go out every other day....and im going to increase my mileage every week. -just to work on endurance for now...

     Upon reading other training schedules and different types on Runners World......im starting to wonder..

     

    How long is a long run?  Ive been doing 3.1 for now..Im going to increase to 4 mi. tommorrow.  When I cross train...i state like 6+ miles or bike 11+ miles....

    but...if i increase to just 4.0, is it really necessary to have a recovery day like i would if the mileage was longer?  Also, runners world had an interesting article about ice baths after long runs...but again....is that necessary after a 4.0 run....even if it is long for me?

    Im training to do a half marathon in march and a full next october.....what mileage can i say Im going out to do a "long run" ?

     

    • CommentAuthorFree MemberLexB
    • CommentTimeSep 14th 2008
     
    LexB

    How long is a piece of string?

    It depends on you, a 'long' run is what's long for you.

    But no I don't think an ice bath is necessary until you're talking 10+mile long runs, tho you may want to ice your shins and muscles as needed

    Most people agree that 10% increase in mileage is the most you should make at one time, however they also say that is too much for a beginner (after 8 years off I would start from scratch).

    You got loads of time to increase your endurance and speed before your goals, I would just take your time and enjoy it.

    • CommentAuthorFree MemberGilly32
    • CommentTimeSep 15th 2008
     
    Gilly32

    Listen to LexB.  She has wisdom beyond her years!

    Happy Running!

    • CommentAuthorFree Memberclawtoe
    • CommentTimeSep 15th 2008
     
    clawtoe

    I agree with LexB when she says take your time and enjoy it.

    I find that a three week cycle works with me as follows:

    Week one - add something new like a longer run

    Week two - get used to the new thing

    Week three - the new thing is now part of the regular routine and maybe you can think about increasing a bit more next week

    Also I find that variety helps a lot in your diet as well as your running.  If you have a mix which includes a long run, a short faster run, a medium run and a hilly run, they all complement each other in different ways and help you progress without the need for supplements.  In any case if you have a varied diet and you keep yourself well hydrated for running you don't need a supplement.

    I recently returned to running though the layoff was more recent and caused by illness.  I was able to get back to half marathon readiness from a point where I was doing 3 and five mile runs in 15 weeks using three week steps and varying both diet and runs.  The only supplement I needed was water.

    When you are in the middle of a 10 mile run and it is pouring with rain and you are enjoying yourself you know the madness is upon you (its actually endorphins the best drug you can get and its legal!).

    Happy running

    • CommentAuthorFree Memberchiggy_
    • CommentTimeSep 15th 2008
     
    chiggy_

    The conventional long run is usually 20 to 30 percent of your weekly mileage. So if your planning on 20miles a week and you want to do a long run then 4 to 6 miles should be fine. 

    • CommentAuthorFree MemberPretz
    • CommentTimeSep 15th 2008
     
    Pretz

    Good call starting off slow and giving yourself time to get used to it.  During this "base" period where you're just starting off, doing 4-6 mile long runs should be fine, although don't let us stop you from running longer if you feel like it.  You can start stepping up these long runs come January in preparation for your half.

    Which half are you shooting for?

    • CommentAuthorFree Membertranquil21
    • CommentTimeSep 15th 2008
     
    tranquil21

    Thanks to everyone for the good tips...

    Pretz:  Im shooting for the half in DC in March....Until then, Im going to run a 5k in two weeks  (thats no big deal for me cause i spent 9 years running 5k..and im just doing it to help push motivation)   And I hope to do a 10k in October.  Its tough that around here...all races come to a halt after november.....so I wont have any races to run right up until march....

    Chiggy:  thanks...what you said really helped....btw..i checked out your profile....I used to LOVE the 1500m also.......

    Clawtoe:  yes...diet is def something I need to pay attention to.  Ive spent so much time running away from carbs....its tough to bring my mentality back to "hey..you need them!"  but yeah....im definately changing the diet up..

     

    Lex:  thanks....you're encouraging!  Don't worry..Im definately having fun with it.....Im just trying to make sure I dont burn out too fast....Im taking 21 credits at school this semester..and as of right now...i REALLY enjoy the satisfaction of filling out my training log every other day and looking at what I accomplished!  Its just that Im aware that there are many, many aspects to look at   and before I start worrying about ALL of them at once, i better get my terms and definations straight first..:)  So for now.....I'll continue to increase a mile per week..until I get to 6 or 7...then work on adding in other types of workout such as speed and fartleks and such.....

     

    thanks again everyone!!!  :) 

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