double runs a day - ragnar training ?

godblessourhome

my first ragnar is about 7 weeks away. i am trying to plan out my next few sundays. for those who have done a ragnar, which is more important - being able to run the whole distance at one time (17.1 miles), or running twice a day for a shorter distance (say 8 miles in the morning and 3 in the evening)? i run monday and wednesday for 40 minutes at an easy pace and friday for 5-6 miles of hills. sunday is my long run.

with my schedule, i only have the time to do one or the other and want to schedule what is going to be the most helpful. also if there are any tips on how to train for a higher elevation without traveling to the higher elevation, they would be appreciated. thanks for any insight.

scottb81

Getting a long run of 2 hours or more once a week is more important. If you break it up into two shorter runs you will lose some of the training effect.

DavidMartinez2

Getting a long run of 2 hours or more once a week is more important. If you break it up into two shorter runs you will lose some of the training effect.

Yes but on the relay you have to run multiple legs so the ability to rest, recover, and run again in a short period of time needs to be practiced as well. On your Sunday long runs do 2 weeks of one run and one week were you split it up, but the split day add 2 miles to the morning session. (So 17 would become 10.5 and 8)

LilRedRooster

I've heard from some relay runners (not doing Ragnar specifically, but other mountain relays) that keeping a good solid long run is still very important, because it really fatigues the muscles better and gets them ready endurance-wise. Breaking up runs to get used to that is good, as well, and most people I've talked to did one or two days a week closer to the race where they broke up miles, but they still had a solid longish run in at least once a week or every other week.

Don't know from experience, since I'm running my first this year, but that's what I've heard.

godblessourhome

On your Sunday long runs do 2 weeks of one run and one week were you split it up, but the split day add 2 miles to the morning session. (So 17 would become 10.5 and 8)

Thanks! I think I could work this out. However, I've heard that benefit from the second run is in the first 45 minutes and longer isn't necessary. True or not?

DavidMartinez2

Thanks! I think I could work this out. However, I've heard that benefit from the second run is in the first 45 minutes and longer isn't necessary. True or not?

I am the wrong person to ask, 8 miles for me is about an hour.

LoraF83

Getting a long run of 2 hours or more once a week is more important. If you break it up into two shorter runs you will lose some of the training effect.

Yes but on the relay you have to run multiple legs so the ability to rest, recover, and run again in a short period of time needs to be practiced as well. On your Sunday long runs do 2 weeks of one run and one week were you split it up, but the split day add 2 miles to the morning session. (So 17 would become 10.5 and 8)

This. The Ragnar website actually recommends training like this so you are used to exertion, recovery, exertion, recovery, etc. You need to be able to rebound back pretty quickly.....while sitting in a cramped van and trying to navigate your way through an unfamiliar area, of course :laugh:

Good luck on your race! I'm doing the Florida Keys in Feb 2014. Can't wait!!

da_bears10089

did someone say Ragnar?