Marathon training Long Runs - Why so shattering?
6 watchers
Aug 2017
9:05am, 6 Aug 2017
2,170 posts
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Tim of MK
I'm getting on a bit, but am planning on run/walking (5:1) a marathon at 10 mins a mile pace (4:22). Recently, despite taking on fluids and gels during my weekly run/walk long session, something's changed. I feel OK is during the session itself and immediately afterwards. But then I am pole axed for 24 to 48 hours afterwards. I do the longer run/walk sessions at 9:45 to 9:55 per mile pace, My other training is three pure runs a week, at approx 8.40-8.50 per mile pace. Any thoughts please? |
Aug 2017
9:37am, 6 Aug 2017
23,379 posts
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Derby Tup
How long are your "longer run/walk sessions"? I have a very unscientific approach but the first thing that strikes me is they are faster than you think you can do a marathon
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Aug 2017
9:42am, 6 Aug 2017
2,171 posts
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Tim of MK
At the moment, just shy of 15 miles. Increasing by a mile each week.
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Aug 2017
9:42am, 6 Aug 2017
44,929 posts
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swittle
My ten penny'orth: look at your nutrition in the 24-28 hours leading up to the longer sessions. If you end up running on empty, you'll take time to top up again - and eating & drinking in a more focused way starts the repair/recovery sooner. Good luck with your training. 
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Aug 2017
10:06am, 6 Aug 2017
23,380 posts
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Derby Tup
Maybe have an easier week one in four too
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Aug 2017
10:07am, 6 Aug 2017
44,932 posts
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swittle
Yep - with DT on that ^
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Aug 2017
11:13am, 6 Aug 2017
13,973 posts
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Dvorak
Without doing the exact sums (you can do that ;-)) it seems to me that your running in your run-walk is at the same pace, or possibly even slightly faster, than your short runs. And remember that in a r/w even though your r/w time ratio may be 83.3: 16.7, your distance ratio is around 88:12. Based on that, in your 15 mile r/w, you are actually running over 13 miles (with walk breaks) at the pace of your shorter runs. Sheesh, no wonder you are feeling it! Slow down! |
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Aug 2017
11:44am, 6 Aug 2017
23,381 posts
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Derby Tup
^ sorted It's good to mix things up and as a very good runner I know (4-12 miler), the vast majority of runners do their long slow runs far too quickly and their fast runs too slow 
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Aug 2017
1:08pm, 6 Aug 2017
2,173 posts
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Tim of MK
I've just done the maths for the long run/walks. I do the walk breaks pretty slowly, so yes I am doing the running segments at sub-9 mins a mile pace. That means that I am indeed running around half-marathon distance each week at not much slower than mid-week short run pace. |
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Aug 2017
1:42pm, 6 Aug 2017
13,974 posts
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Dvorak
Or put another way, at the pace of your most recent half marathon race.
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