the long run – how long is long enough_ – ultra168
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TrailrunningintheItalianDolomites
Thisweek,wewelcomebackAndyDuBoisforsomemoreinsightsintohowultrarunners shouldtrainforthosebigraces.Thelongrunisaverypersonalthing,andasultra
runners,wetendtobeofthebeliefthatweneedtobedoingreallylongrunsforour
100km+ultras.Butdowereallyneedtodothat?Isitpractical?Inthisarticle,Andyoffers
The Long Run – How Long is Long Enough?
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(http://ultra168.com/wp-content/uploads/2012/10/andy-at-ultratrail-200x300.jpg)
Andyonhiswaytoasub-30hrUTMB
somevitaltipsandrationaleastowhatyoumightwanttoconsiderforyourweekendlong
runs.Onceagain,we’dliketothankAndyforhiscontributiontothewebsite,sotakeit
awaymate!
Thelongrunisobviouslythemostimportanttrainingsessionoftheweekforanultrarunnerbuthowlongshoulditbe?
Iwasinitiallyoftheopinionthatlongerwasbetterbutafterbuildinguptoalongrunof75kmbeforemyfirstultraanddyingbigtimeintheraceIre-evaluatedmyideas.
Formysecondracemylongestrunwasonly45kanditwasrunatamuchslowerpacethanmypreviouslongruns.ThiswasaresoundingsuccessasIwasstillrunningstrongwith95milesofrunninginmylegs.
Whythebigdifferenceandwhydidrunninglessksata
slowerspeedinlongtrainingrunsresultinmerunningmoreksatafasterspeedduringtherace?
Whilstyoumayreadaboutsomeofthepro’sputtingin8hourtrainingdaysonaregularbasisthemajorityofushaven’tgotthetimetodothisorthebodiesthatcouldhandlethatkindoftrainingsoweneedtobeabitsmarterabouthowwegoaboutit.Theoftenquotedrulewhentrainingformarathonisifyoucando30-35kintrainingthenyoucando42kcomeraceday.Usingthesame
percentagesforanultrawouldhaveyourunning70+krunfora100kraceora120k+fora100milerace.Clearlynotarealisticgoal.
So what is the ideal distance?
Unfortunatelythereisnobestanswerforthisasitdependsonanumberofvariablesincludingtheamountofascentdescentcoveredintherun,thespeedyourunat,theterrainyourunon,whatyourbodycanhandle,therecoverytimenecessaryafteralongrunandtheamountoftrainingyouhavedonefortherestoftheweek.Manipulatingthesevariablestodiscovertheoptimumlongrundistanceforyouismoreartthansciencebutthereareseveralguidelinesyoucanapply.
1. Recovery Time
Thelongertherunthemorerecoverytimeyou’llneed.Thereisapointofdiminishingreturnswherethelongeryourrunthemoredaysrecoveryyouwillneed.Thisobviouslyimpactstrainingforthatweek.Ifyouneedanymorethanaday’srestbeforeyoucanrunagainthenIfeelyourlongrunistoolong(oryouarerunningittoofast)
2. Intensity
Acommonmistakeforrunnersmakingthejumpfrommarathonstoultrasistocontinuetoruntheirlongrunsatthesamepace.Thisisfineifyouaretrainingfora50kbutifyou
aretrainingfor100kormorethanyouneedtoslowdown.Yourlongrunshouldfeeleasierthanthelongrunsyoudidtrainingforamarathon.Runningyourlongrunfasterisnotnecessarilybetter.Theaimofthelongrunistobuildendurancebyimprovingthebody’sabilitytoburnfat,increasecapillarydensityandmitochondriainthemuscles.The
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fasteryourunthelessfatyouburnsothelessstimulusthereistoimproveyourfatburningability.thefasteryourunthemoredamageyouwilldotoyourmuscleswhichcanaffecttherestoftheweekstraining.
Howintenseshoulditbe?
(http://ultra168.com/wp-content/uploads/2012/07/s12_arcteryx_trailrunning_utah-3.jpeg)
Howintenseshoulditbe?
3. Terrain
Yourlongrunshouldbedoneonsimilarterraintoyourrace.Youcan’texpecttocopewithrunning100kwith5000mofascentdescentifyourlongrunsare40kandcovering500melevationchange.Agoodaimistoworkatincreasingtheelevationchangeperkmtothesameasexpectedintherace.Ieiftheracehas5000min100kthenthat’s500mper10k.Youshouldaimtograduallyincreasetheelevationchangesothatyougettoapprox1500-2000mfor30-40km.
Youcanalsousethisprinciplebasedontimeratherthandistance.IeIfyouarehopingtorun100kwith5000mofelevationchangein20hoursthenthat’s250metresperhoursoa4hourrunshouldhaveatleast1000mofascentdescent.
Ifyourraceisontechnicaltrailsthenitmakessensethatyourlongrunisn’tdoneonroadorgentlefiretracksandviceversa–trainspecificallyforthecourse.
5. Back to back or single long run?
Runningbacktobacksuitsmanyrunnersbetterthanasinglelongrun.Covering50-70kmin24hoursisalotlessstressfulonthebodythancoveringthesamedistancein12hours.Soforexamplerunning25-35konFridayafternoonfollowedby25-35kSaturdaymorningwouldplacelessstressonthebodythanrunning50-70knonstoponSaturday.
Theoneprovisoforthisisthatyoudon’trunanyharderjustbecauseyouaredoingonly25-35comparedto60.WhenyousetoutFridayafternoontellyourselfyouarerunning60kandadjustyourpaceaccordingly.Whenyoustopafter25-30kyoushouldfeelcomfortableandnotbeexhausted.
Anotherwaytousebacktobacksistodoashorterbuthigherintensityrunthedaybeforethelongruntogetyouusedtorunninglongonalreadyfatiguedlegs.
6. Walking in your Long Run
Toomanyrunnersthinkthatwalkingisasignofweakness,afterallifyouarearunnerisn’twalkingcheating?Howeverinanultra–particularlyatrailultraalmosteveryonewalkssomeofit.Soyoumayaswellpractiseit.Walkinginyourlongrunalsoallowsyoutocovermoremileagewithlessriskofinjury.Forexamplerunning40kmnonstopwillputalotmoreloadonyourlegscomparedtorunning50kbutbrokenupintoa5krun1kwalk.Formoreinfoonhowtoimprovingyourwalkingduringanultrahavealookhere.(http://www.mile27.com.au/walking-in-ultras-how-to-train-to-walk-faster/)
7. The really long run
OnceortwicebeforeyourmainraceIthinkit’sworthspendingaweekendgettingoneortwolongdaysonyourfeet.Beforeallthesuccessful100milersIhavedoneIhavespentaweekendaround4-5weeksbeforetheracecovering120-160kminaperiodof2-3days.AsIcompeteintrailracesthisisalldoneintrailsandincludesafairbitofwalking.IhavefoundthatalthoughIgenerallyneed2-3daysoffafterthisthebenefitsgainedoutweigh
http://www.mile27.com.au/walking-in-ultras-how-to-train-to-walk-faster/http://ultra168.com/wp-content/uploads/2012/07/s12_arcteryx_trailrunning_utah-3.jpeg
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Stayingclearofinjuryisabigconsiderationwhenyou'retrainingforamiler
(http://ultra168.com/wp-content/uploads/2012/01/side-stitch-on-a-runner-laying-down.jpg)
Stayingclearofinjuryisabigconsiderationwhenyou’retrainingforamiler
thelostdaystraining.Thepacefortheseshouldbeveryveryeasyandthegoalismoreto
spend8+hoursonyourfeetforacoupleofdaysratherthantryingtorunacertainpace.It’salsoagreatchancetotestoutyournutritionstrategyandracegear.Dependingonwhatyourweeklymileageisandhowlongyourlongruniswillgovernhowmuchyourunandhowmuchyouwalk.
8. Injury Prevention
Alwaysrememberthemoreyouruninafatiguedstatethemoresusceptibletoinjuriesyouwillbe.Thelengthofyourrunshouldalwaysbemoderatedbywhatyourbodycanhandleandwhatitcanrecoverfrom.Keepinmindthatsomeinjuriessuchastendoninjuriesarecumulativesowhilstyoumayfeelokafteronelongrun,amonthlateryouareinpain.Progressslowlyandalwayserronthesideofcaution.
So why did a much
shorter run at a
slower pace give
me far greater
training benefit
than a longer run?
That45krunwasrunover6hoursandincludedwellover
2500mofascentanddescent.Itwasprecededbya30krunthenightbeforewhichalsoincludednothingbuthillreps.Irecoveredwellenoughfromthistohitthetracktwodayslaterandclockupsomerespectable1milerepeats(sub5.30).PreviouslythelongrunbuiltuptoapointthatIwouldneedatleast3daystorecoverfrom.Beingabletobackupfromlongrunsandrunatspeedafewdayslatermadeamassivedifferencetomyenduranceat
theback-endofa100milerace.
That’snottosaythisisthebestoptionforyou.ThisworkedformewhenIwastrainingforUTMBwiththemassiveamountofascentanddescentbutforlesshilly100mileracesIhavetraineddifferently.
Byconsideringallthevariablesandlisteningtoyourbodyyoushouldbeabletofindtheoptimaldistanceforyourlongrun.
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rachel(http://n/a)says:
Iknowthisisapieceon“longruns”,butIthinkitisworthwhiletomention,ifjustbriefly,theimportanceforultrarunnerstoincludeshorter,highintensitytempo/trackworkintotheirtrainingratherthanjustsloggingoutlotsoflongruns.Personally,I’vehadmoresuccessincludeafew“longruns”andalotofshorter,highintensityworkinmytrainingthanwhenI’veexhaustedmyself(andbecomeinjured)withtoomanylongruns.Formostpeople,youcan’ttrainfora100km,butyoucancertainlyovertrainforit.
coobasays:
7 thoughts on “The Long Run – How Long is Long Enough?”
AndyDuBois(https://ultra168.com/tag/andy-dubois/) , Australia'sbestrunningwebsite(https://ultra168.com/tag/australias-best-running-website/) ,Australiantrailrunning(https://ultra168.com/tag/australian-trail-running/) ,AustralianUltraRunning(https://ultra168.com/tag/australian-ultra-running/) ,bestrunningwebsite(https://ultra168.com/tag/best-running-website/) , bestultrarunningwebsite(https://ultra168.com/tag/best-ultra-running-website/) ,
longrun(https://ultra168.com/tag/long-run/) , runningintensity(https://ultra168.com/tag/running-intensity/) , UTMB(https://ultra168.com/tag/utmb/) ,Worldsbestrunningwebsite(https://ultra168.com/tag/worlds-best-running-website/)
TheTaraweraWrap–RockstarRubyandTeamAmerica
TheGreatNorthFaceGearDebate–SalomonDominatesSurveyResults
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tootrueRachel….youcantbeatspeedworkatthetrack;a1hrtracksessionatheartpoundinglevelsisperfectforbeingabletositatacomfortablepaceinanultra;2-3tracksessionsaweek.
djbleakman(http://www.ultra168.com)says:
HiRachel,checkoutsomeofourothertrainingarticles,we’vefocusedonspeedandintervalstuffpreviouslyIbelieve,soplentyofadvicetoconsider!
coobasays:
Ithinkthelengthofthe“longrun”dependsontheindividual,for100kmithink65kmis
fineandprobablyonlyonceortwicewithabackupthefollowingday;thetaperiscritical….andonracedayitsallinthemindifyou’vedonethetraining;letsfaceit,theresalwayshardmomentsonracedayanditsyourmindthatwillgetyouacrossthelineorcauseyoutopullout.
Pingback:DailyNews,TuesMar26(http://ultrarunnerpodcast.com/daily-news-tues-mar-26/)
Richellesays:
Ihavereadabout3daysbacktobackruntrainingforthe100miler,example15,25,30Fri-
Sun.Isthisreallynecessaryorthe2daybacktobackwillsuffice?Thanks
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djbleakmansays:
HeyRichelle.I’mabigfanofbacktobackrunsasitreallyteachesyouaboutdealingwithyourbodyontiredlegsandyoucertainlyfeelthebenefitsIthinkovertryingtorunareallylongdistanceinonego.IknowacertainBrendanDavieshereinAustraliahastriedthisapproachandworkedwellforhimatUTMF.Ialsotrytodobacktobackdaysforanythingover100kms.
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