your tips for The Long Ones please
mitchyinge
Posts: 196
say anything over 10 miles
I love them, but think about them a little bit too much during the week - half in happy anticipation, half in anxiety about getting lost or hit by a car. Just wondering what advice seasoned runners might have for any aspect of planning and doing the weekly Long Run. Thanks in advance!
I love them, but think about them a little bit too much during the week - half in happy anticipation, half in anxiety about getting lost or hit by a car. Just wondering what advice seasoned runners might have for any aspect of planning and doing the weekly Long Run. Thanks in advance!
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Replies
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All of my long runs I have to schedule during the weekends. Anything over 90 minutes is extremely hard to fit into my weekly schedule unless I take it inside at night on a treadmill. Good luck.0
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I just Frankenstein together my typical routes from my daily runs and let the miles add up!0
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I just Frankenstein together my typical routes from my daily runs and let the miles add up!
why didn't I think of that? except it would mean running past 'home' which will test me!0 -
I break my long runs up and Galloway it by running a mile then walking. If I happen to get out before sun up and the sun is rising in a nice are, I may stop and enjoy it while I snack on my mid run carb snack (or gel shot if that is what I decided to bring). I typically plan my long runs around a bike path or greenway right now, I am not past 12 miles so I can generally fit them all on path some way or another.
I don't think too much about the run itself, but do plan up to it. I don't like getting runner's trots at mile 8 when the bathroon is at mile 4, so I make sure that whatever I eat will either make it out of me before the run or when I hit the 4 mile mark.
Long runs are the only times I run with music too, as the music tends to take me into another demesion of relaxation on my long runs.0 -
During the week I keep it pretty much to 10km or so (especially in winter when my usual recreational paths are snow covered) and do my long run on the weekend by running 2 loops of a shorter route.0
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All of my long runs I have to schedule during the weekends. Anything over 90 minutes is extremely hard to fit into my weekly schedule unless I take it inside at night on a treadmill. Good luck.
this is the problem, EVERYTHING wants/has to happen at the weekend but if I could get used to doing them alone it would give me much more flexibility
thanks for the good wishes, I hate treadmills but that's always an option!0 -
Friends are your friend
Join a running group and run with other people -- they'll hold you accountable for the distance. I like doing long runs that don't double back. I just carry a small water bottle and some gels, and I try to learn the places nearby that have water available.0 -
I have not gone past 10 yet the furthest run I have done is 10.5. But since were I live there is only one way out and one way in. I have figured out to run half my miles one way and the other half on the way back home. It is pretty much the same route every Saturday except that when I add miles I get to go a little further.
Some people may say that it is boring running the same route but I like it because it motivates me to know that every Saturday I get to go a little further on the path. Plus it has helped me with time knowing that I can get to a certain distance faster than before.0 -
I break my long runs up and Galloway it by running a mile then walking. If I happen to get out before sun up and the sun is rising in a nice are, I may stop and enjoy it while I snack on my mid run carb snack (or gel shot if that is what I decided to bring). I typically plan my long runs around a bike path or greenway right now, I am not past 12 miles so I can generally fit them all on path some way or another.
I don't think too much about the run itself, but do plan up to it. I don't like getting runner's trots at mile 8 when the bathroon is at mile 4, so I make sure that whatever I eat will either make it out of me before the run or when I hit the 4 mile mark.
Long runs are the only times I run with music too, as the music tends to take me into another demesion of relaxation on my long runs.
you make it sound really nice I could try music, maybe not on the road though, but I think it might distract me from the actual running somehow. I don't know. Will take iPod and see how I feel. 0 -
I just Frankenstein together my typical routes from my daily runs and let the miles add up!
why didn't I think of that? except it would mean running past 'home' which will test me!
I like passing home - I stow a water bottle and a gel if I want one in my mailbox so I don't have to worry about having them on the road. That said, I usually only do this when I run with my group - I really enjoy going the distance on the long runs and get a kick out of seeing how many towns I can pass through in one run.
Stowing something somewhere does help - you can think "only X miles to the Gu!" to get you through the first half, then focus on home for the second.0 -
During the week I keep it pretty much to 10km or so (especially in winter when my usual recreational paths are snow covered) and do my long run on the weekend by running 2 loops of a shorter route.
that's a good idea, I've got a 10k route that would loop twice really well without getting too boring.0 -
I agree, if I decide to go on a road then I take the head phones off and let everyone else listen as well lol.I break my long runs up and Galloway it by running a mile then walking. If I happen to get out before sun up and the sun is rising in a nice are, I may stop and enjoy it while I snack on my mid run carb snack (or gel shot if that is what I decided to bring). I typically plan my long runs around a bike path or greenway right now, I am not past 12 miles so I can generally fit them all on path some way or another.
I don't think too much about the run itself, but do plan up to it. I don't like getting runner's trots at mile 8 when the bathroon is at mile 4, so I make sure that whatever I eat will either make it out of me before the run or when I hit the 4 mile mark.
Long runs are the only times I run with music too, as the music tends to take me into another demesion of relaxation on my long runs.
you make it sound really nice I could try music, maybe not on the road though, but I think it might distract me from the actual running somehow. I don't know. Will take iPod and see how I feel.0 -
Friends are your friend
Join a running group and run with other people -- they'll hold you accountable for the distance. I like doing long runs that don't double back. I just carry a small water bottle and some gels, and I try to learn the places nearby that have water available.
My running group doesn't have many long distance runners, sometimes I can find someone but it's hard to match the distance I want at a time that suits both and finding a mutually enjoyable pace (I'm too slow for most people except a patient ultra marathoner training for a 100k) I've been lucky so far but it will be good to properly crack the long lonely one0 -
I really enjoy going the distance on the long runs and get a kick out of seeing how many towns I can pass through in one run.
I love this too! I like to conquer a new one every now and then 0 -
I have not gone past 10 yet the furthest run I have done is 10.5. But since were I live there is only one way out and one way in. I have figured out to run half my miles one way and the other half on the way back home. It is pretty much the same route every Saturday except that when I add miles I get to go a little further.
Some people may say that it is boring running the same route but I like it because it motivates me to know that every Saturday I get to go a little further on the path. Plus it has helped me with time knowing that I can get to a certain distance faster than before.
I like out-and-back, it always feels easier coming back for some reason. The closer I get to my food the faster and stronger I feel
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I'm someone that has to have a planned route. If I'm in training, I don't just run out the door & meander about. I always plan my route at mapmyrun.com. There's an option to create a route, it tells me the distance and has a little elevation map too. Very helpful website for me.0
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I'm someone that has to have a planned route. If I'm in training, I don't just run out the door & meander about. I always plan my route at mapmyrun.com. There's an option to create a route, it tells me the distance and has a little elevation map too. Very helpful website for me.
mapmyrun is great, I love to analyse other people's routes but I can't zoom in closely enough to see exactly where they go sometimes - road? bridleway? footpath? but I think I've cobbled something together and will try it tomorrow - am sick of The Long Run trashing the whole weekend (obviously this will only get worse when the marathon plan starts up) but it will be good to be more independent. I rely completely on other people for anything over a couple of hours.0 -
I was just saying the other day that although I don't necessarily need to, I keep my long runs purposely in the 10-15 mile range (I've only ever run HMs and have #5 on the horizon) because the long run is my "me" time. I do run it with a partner a lot, but she ditched me for the winter.
I look forward to my run every week. Good music is key for me. As far as routes go, I do most of my runs on the Charles river in Boston, different entry points are easy to access from both home and work and I often run the 5 miles between the two. Basically I run at the same place but different routes 6 days a week. Since it's winter though, I've started running to this pond 1.2 miles from my house. It has a 1.5 mile gravel path around it and I usually run between 5-8 laps and then run home. If you have a place like that near your home, even driving distance you may want to consider it. I love the monotony of it and how I don't really have to think much about it or make decisions. And there are no worries about being hit by cars. I just run.
I also have the zombies run app loaded on my phone. If I want a bit of distraction, I set the misdion length to an hour and often do 2 of them during my long run. The cheesy story line is entertaining and it keeps me from thinking of anything else. I love it! When I'm done with it, I'll probably ditch the music in favor of podcasts.
I find that my long run doesn't ruin my weekend, it completes it. It's only 2 or so hours of time and I find it actually energizes me for the rest of my activities.0 -
thanks Elizabeth, the more ideas the better
my longest long runs (15 miles ish) are often closer to 3 hours, am very slow, that's a big chunk of a weekend day by the time I've stretched, showered, changed and stuffed my face (then sometimes I fall asleep which doesn't help!) but it will all get easier (I hope?)
I can't imagine listening to music while I run though, in the gym yes, but Out There? I will try the zombies thing on a shorter off-road route maybe and see if I like it!0 -
I do a general plan of what route I'm going to take. My long runs are all in my neighborhood on weekends. There are enough roads connecting different subdivisions that I can get a little variety when I need to. The farthest I've run is 14 miles and it was all in my neighborhood in kind of a big meandering loop. Every once in a while I'll do a long out and back also. I don't always follow my plan but it gets me started and I just kind of go from there. I've gotten to where I have a pretty good idea of how long certain routes are from wherever I am back to my house or to other corners or whatever so If I'm heading home and it looks like I'll come up short I know that "this street will add two miles" or however far I need to go. I usually run with a friend by he slacked off several weeks and just started back up last weekend. I'm scheduled to do 13 this Saturday so I'll probably run however far he wants to go and then either he'll turn around and go home or I'll go past his house and drop him off and just keep running to get my miles. It's kind of nice running through the neighborhood when it's all quiet and there are only a few (mostly really friendly) people up and about. So far I haven't needed water or food during a run so I don't even take that into consideration.0
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I don't have that much local knowledge yet, it has taken me a long time to get used to running on roads (instead of across/around fields where there is no public right of way). It's building slowly though 0
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It's just another run, just like all the others, only it takes longer.
That's how I approach it. Simple. 0 -
It's just another run, just like all the others, only it takes longer.
That's how I approach it. Simple.
perfect! thank you 0 -
I generally do out and backs. When I know I have a long run coming up over the weekend, I do have plenty of mind-games going on during the week in anticipation, but the more often I accomplish those long runs, the fewer mind games I experience... here is what works for me:
(1) I do out and backs - for some reason, the test for me is making it to the turn around point. If I reach the turn around point all that is left to do is get home. Even though the turn around point is 50% of the distance, it feels like 75% of the effort for me.
(2) I'm constantly doing fractions - for example, say I'm in the midst of a 10 mile run, so 5 miles is my halfway point that I care about getting to. Once I'm, for example, one mile in, I think 20% done! I only have to do that 4 more times! (in reality, I have to do that 9 more times, but like I said in #1, that return mileage really doesn't wear on me mentally).
(3) People are split on this, but I need/love/must have music on my training runs. My playlist is so very random, but I like it that way because then I can just skip songs until something suits my mood. Incidentally, during races, the music is far less important to me.
(4) as much as I can, I try to do my long weekend run first thing Saturday morning. I like getting it DONE so I don't have it hanging over my head the rest of my weekend.
(5) finally - just believe in yourself that you CAN go the distance. In some ways that the hardest, but most important part.0 -
Even though the turn around point is 50% of the distance, it feels like 75% of the effort for me.
yes! why is that?
good to know the mind games will happen less the more I do it though, thanks 0 -
say anything over 10 miles
I love them, but think about them a little bit too much during the week - half in happy anticipation, half in anxiety about getting lost or hit by a car. Just wondering what advice seasoned runners might have for any aspect of planning and doing the weekly Long Run. Thanks in advance!
one foot in front of the other, right?
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I have found it helpful, if I am running a new route, to take a ride in my car along my planned route. It gives the brain a chance to understand the challenge. Every time I have run my longest distance, it was the hardest run I have ever done. The next time, when my mind and body understand the situation, it becomes easier.
I also find myself thinking about long runs during the week. I suspect that's just natural, and I would use that as positive energy to get yourself psyched up to do it. My next training program (starting in Jan) has 5 20's in it. I am already thinking about them! lol!0 -
I love long runs! One reason is they are on the weekends in the morning. I plan out my route on mapmyrun. I like to do a circle and I do a route I can't do during the weekday due to traffic. I do listen to music... I run through neighborhoods so there is little traffic especially early on a Saturday or Sunday. For me, I dread my shorter training runs during the week because they are either early in the morning in the dark or after work when I'm tired and just want to go home!0
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I generally do out and backs. When I know I have a long run coming up over the weekend, I do have plenty of mind-games going on during the week in anticipation, but the more often I accomplish those long runs, the fewer mind games I experience... here is what works for me:
(1) I do out and backs - for some reason, the test for me is making it to the turn around point. If I reach the turn around point all that is left to do is get home. Even though the turn around point is 50% of the distance, it feels like 75% of the effort for me.
(2) I'm constantly doing fractions - for example, say I'm in the midst of a 10 mile run, so 5 miles is my halfway point that I care about getting to. Once I'm, for example, one mile in, I think 20% done! I only have to do that 4 more times! (in reality, I have to do that 9 more times, but like I said in #1, that return mileage really doesn't wear on me mentally).
(3) People are split on this, but I need/love/must have music on my training runs. My playlist is so very random, but I like it that way because then I can just skip songs until something suits my mood. Incidentally, during races, the music is far less important to me.
(4) as much as I can, I try to do my long weekend run first thing Saturday morning. I like getting it DONE so I don't have it hanging over my head the rest of my weekend.
(5) finally - just believe in yourself that you CAN go the distance. In some ways that the hardest, but most important part.
Wow...I could have written this. This is me to a tee. I thought I was the only one that did the fraction thing because I'm a math geek. Glad to know I am not alone!0 -
I generally do out and backs. When I know I have a long run coming up over the weekend, I do have plenty of mind-games going on during the week in anticipation, but the more often I accomplish those long runs, the fewer mind games I experience... here is what works for me:
(1) I do out and backs - for some reason, the test for me is making it to the turn around point. If I reach the turn around point all that is left to do is get home. Even though the turn around point is 50% of the distance, it feels like 75% of the effort for me.
(2) I'm constantly doing fractions - for example, say I'm in the midst of a 10 mile run, so 5 miles is my halfway point that I care about getting to. Once I'm, for example, one mile in, I think 20% done! I only have to do that 4 more times! (in reality, I have to do that 9 more times, but like I said in #1, that return mileage really doesn't wear on me mentally).
(3) People are split on this, but I need/love/must have music on my training runs. My playlist is so very random, but I like it that way because then I can just skip songs until something suits my mood. Incidentally, during races, the music is far less important to me.
(4) as much as I can, I try to do my long weekend run first thing Saturday morning. I like getting it DONE so I don't have it hanging over my head the rest of my weekend.
(5) finally - just believe in yourself that you CAN go the distance. In some ways that the hardest, but most important part.
Wow...I could have written this. This is me to a tee. I thought I was the only one that did the fraction thing because I'm a math geek. Glad to know I am not alone!
My husband and I also do the fraction thing. It fits our personalities - I am an actuary and he is an engineer.
I live in an area that has a lot of running trails. I explore different areas with my shorter runs where I don't have a target mileage, but on my long runs I go for the trail and do an out-and-back. It makes it easy for me to hit my mileage goals. And I listen to music. I have downloaded a few running playlist podcasts, but I also like my collection on my MP3 player. I have a fuel belt that water bottles snap to.
And since I always run the same trail at the same time for my long runs, there are a lot of familiar faces which lead to a lot of smiles and waves. Maybe some day I will actually meet my running buddies and learn their names...0 -
Personally, I like loops rather than running a straight out and back. I have two "standard" loop runs, one of which is a road course and the other which is a trail course. The trail course is a 10K run. It has an out and back component but it is more loop than out and back.
The road course loop I can add segments to extend or shorten the distance (the shorter distance has steeper hills so it is a tradeoff) but the basic road course is 8 miles. I can add to it so that it is 14 miles, but the road course still ends up being a loop that starts and ends on my street.
Time is always a factor. My longest running distance has been (excluding the marathon) 26 miles. Than was accomplished by running the trail loop, the full extended road course and then coming back for another loop around the trail course. At 5 miles per hour for the long endurance runs, that can take quite a few hours. But that is what needs to be dealt with.0
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