I stayed in Red Deer yesterday (again) for my long run. I wasn’t up for being on the roads for four-hours after my Versa drama last week. (Long story) Let me tell you running 30K on asphalt is VERY different from running 30K on trails or in the mountains. Man, it was tough on my legs. My left Achilles was begging for mercy by the time I was done.
It was a long, slow haul but that is what is expected on these runs. Long slow runs have always been my favourite element of my training. (Although sometimes I feel like I have a love/hate relationship with them.) I love the me time and the friendships strengthened over the long runs.
Let me give you a run down on frequently asked questions about long runs and making them work for you!
How can you run for so long without getting bored?
I know I am going to be on the road/trail for hours so I just settle in with that mindset. (But I admit at in the last few kilometres, I do glance at my Garmin more than once.) I usually load up with podcasts and new playlists on my soon-to-be defunct iPod Shuffle. Lately my favourite podcasts are Ted Talks, How Stuff Works, and of course, my long-time favourite Trail Runner Nation. I always get caught up with the podcasts that I often lose track of time. When I run with friends, we usually talk the whole way to past the time.
How often do you do your long runs?
Once a week. Because running is not my entire life, I have to manage my time well so I can do everything I want to do. Lately I am running my long run on Saturdays. Sometimes I will switch it up and run on Sundays.
I have experimented in the past with back-to-back runs. I found this to be great especially if the routes were different. Some training plans call for long runs every second week. It all depends on the runner and training program.
What is considered a long run?
A long run is obviously the longest run that week. In the winter time, I track my long runs by time (because of the wintery conditions). When I am in the mountains, I will also measure my long runs by time especially if there is a lot of hiking involved. For some runners, a long run may be 12K or 22K. It all depends on what you are training for and where you are in your training.
How fast should you go on your long runs?
Long, slow, distance runs aka LSD. I am a believer in the LSD. I don’t think you can go too slow but you can definitely go too fast. I say keep the speed for the tempo runs or speedwork. These runs are meant to be easy and chill. Can you talk to your running pal? Can you belt out the words to Toto’s Africa? No? Then you are running too fast. Slow it down. Think time on your feet (and remember you are building your aerobic endurance).
Best tip ever for conquering long runs?
The biggest secret to conquering those long runs is to understand why you are doing them. Know the purpose behind every run and you will reach your goal. It’s all in your head, sunshine.
Long runs are not about speed. They are about building endurance, build strength in your muscles, teaches patience and much more.
Stay focused and let the magic happen.