9 replies to this topic

[windcrusader]

Hi all,

I am currently in training in preparation for the Run Melbourne Half in late June. I am currently running about 3-4 times per week for a total of 35 kms per week (and rising gradually). My long run is now up to 16 km and I am pretty happy with how my training is progressing. I have read in various places and on this forum that it is good to do races over shorter distances in the lead up to an event, so I am planning to run the Williamstown 10 km on Sunday to gauge my progress. However, my question is what should I do about my long run? I am scheduled to run about 18 km this weekend but I feel I won't be able to back up for the 10 km on Sunday if I run for 18 km on Saturday, not to mention possible risk of injury etc. Perhaps I should do my long run on Wednesday or skip it this week altogether?

I have run three half marathons before with a P.B of 1:29:xx.

I am interested in all thoughts and comments.

[tetley]

Hi Windcrusader,

I'm in a very similar position currently training for the GCM half. I personally feel that the tempo runs (10k races or similar) plus the long runs are the most important parts of my program. Given that most races are on the weekend and i'd rather do a tempo session as part of a race than on my own, i moved my long run to Wednesday morning. I'm not sure if you can do this with your work/family situation but for me, putting the long run mid-week has opened up many more opportunities on the weekend.

cheers
tetley

[Melruns]

Hi windcrusader, quite a few HM programs I've seen have a 10k race a few weeks out from the HM race. I'd say go for it without too many adjustments to your week. I would imagine you have a couple more long runs programmed in anyway, and it's not like your HM will be your first so you won't be missing out on the confidence gained from the longer runs towards the end of the program. My 2c worth anyway.

[mgi11a]

windcrusader, just my thought on this is do the 10km race instead of the long run, if your doing 16km already then endurance is not going to be a problem.

Cheers

mgilla

[Tenzing]

Technically you're missing out on a long run but more than making up for it by getting in valuable race practice. Also consider a 1 km warm-up & a 3k warm-down.

[DistanceRunner]

I think that since your long run is only 16km you would be better advised to prioritise the long run over racing at this stage, especially since the Half is end-June. Running only 16km long runs is not a very good preparation for a 21.1km race. I never run well in the half unless I've done at least 25km long runs.

Both options will have benefits, but the long run gives better payoff in your situation and for the target distance. However, your post reads as if you want to race, so doing the long run Wednesday would also be option.

Ideally I would do your practice race about 2 weeks before the half marathon (if you can find one).

[windcrusader]

Thanks everyone, some good thoughts there. I like the idea of running the 10 km because I find it hard to push myself consistently unless I race. Depending on how I feel after the race I may run a few extra kms.

[loubee]

Last year I followed Hal Higdon's 12 int half program, this had a 5k; 10k & 15k race every 4 weeks replacing the long run. The reasons behind this is to get practice running at race pace as only a race environment can really provide and to guage where you are at for your upcoming half. As it is an all out effort it will also match and possibly surpass the effort of your long run so don't be concerned about replacing the lr with a race. Thats not the most technical explanation but hope it helps.

Have fun and good luck with the 10k and half.

[glenda]

Race the 10km hard as you can and skip the long run. You can still get a couple of more long runs in before the half .

[windcrusader]

Hi all,

Thanks for the advice on this thread everyone. I ended up running the 10 km at Williamstown this morning instead of my long run. What can I say? Beautiful conditions, calm, about 7 degrees and a pancake flat course on a nice surface. I ended up going out pretty hard, through 5 km in 19:57 and was having dreams of a sub 40 finish. I couldn't hold the pace down the back 5 though - I blame the slight head wind . Ended up coming in at 40:50, which slashes about 1 min 30s off my PB, so I am ecstatic! I'm feeling pretty good about the half in a month and know I have the speed in me for a PB. I will run some 18+ runs over the next two weeks and we will see what happens on the day.