Half Marathon substitute for long run? | Active.com

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Last post: Aug 29, 2008 7:26 AM by cplmtz0121

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andrewblur

517 posts since
Nov 1, 2007

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Aug 27, 2008 9:54 AM

Half Marathon substitute for long run?

Wise and sage friends (are your there lenzlaw et al?). I have signed up for two half marathons in the coming weeks. Later, I discovered they happen to occur on my two Sundays I 'm supposed to do 20 miles before tapering. My question is, can the intensity of the races balance out the mileage lost each time? Or do I need to add something during the weeks after? Really appreciate any and all advice. Thanks! Carl (aka "blur".)

To live a life of safety and complacency is to live without passion or purpose.

Wenn Sie es oben haben, erhalten Sie es aufrecht !

Immer treu

4,577 posts since
Jan 23, 2008

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1. Aug 27, 2008 9:59 AM

in response to: andrewblur

Re: Half Marathon substitute for long run?

A hard half definitely is at least the physiologic stress of most 20 mile training runs. A half run at goal marathon pace can be a very fine substitute for most people and takes less downtime for recovery than the all-out half. A half run like most 20 mile training runs, however, would probably warrant a few extra miles that day to get you what you want. Have a good time!

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cplmtz0121

2,449 posts since
Nov 1, 2007

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2. Aug 27, 2008 9:59 AM

in response to: andrewblur

Re: Half Marathon substitute for long run?

What if you do a slow 3 mile warm up, run the race, and then do another 3 mile cool down?

Screw Jane Fonda!!!

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Courir26

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Feb 4, 2008

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3. Aug 27, 2008 10:23 AM

in response to: andrewblur

Re: Half Marathon substitute for long run?

I wouldn't consider a half to be equivalent to a 20 mile LSD. An LSD is all about building endurance; a half is about controlled speed for a good distance. Ideally, I would recommend doing some schedule juggling and switch weeks for your 20 milers. If you simply can't for some reason, then I'd do similar to what Jesus suggested - a 1 mile warm up, race 13.1, a 2 mile cool down, & an additional 3.9 at whatever pace you've got left. A 3 mile warm-up may tire you out too much for the race. Get at least one normal 20 LSD run in though, preferably 2 or 3.

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lenzlaw

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Jan 18, 2008

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4. Aug 27, 2008 10:43 AM

in response to: Courir26

Re: Half Marathon substitute for long run?

I'm in between Immer and Craig. Everything I've read says a race is equivalent to a 25 to 30% longer training run. For a half that means 16 - 17 miles. So add a one mile warmup and 2 miles after. That said, juggling your schedule would be nice if you can manage it. The problem with that is the 20 and the half may fall on consecutive weekends. In that case, be sure to take it easy the week in between. You need to do your best to recover from the one before you do the other.

We've come this far and it's still the same,
Runnin' out here in the rain.
Just one more mile, if only you could fly.
(Apologies to T. Rush and J. Tempchin, for the paraphrase)

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andrewblur

517 posts since
Nov 1, 2007

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5. Aug 27, 2008 11:19 AM

in response to: lenzlaw

Re: Half Marathon substitute for long run?

Thank you all folks! The warmup and cool down sounds like the ticket. One of the races , Philadelphia Distance Run, the starting line looks to me to be at least 1-2miles from my hotel in Center City. The other , Harrisburg Half, is at home and I could easily plug a 3 mile warmup and cool down into it. You guys always come through with on target advice. Thanks! Carl.

To live a life of safety and complacency is to live without passion or purpose.

Wenn Sie es oben haben, erhalten Sie es aufrecht !

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x_39_and_holding_x

2,957 posts since
Jan 19, 2008

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6. Aug 27, 2008 11:21 AM

in response to: lenzlaw

Re: Half Marathon substitute for long run?

I'm in the same boat but instead of running my 19 or 18 mile long runs I'm fitting a 20 in between a couple of half marathons. I've already done one 20 miler so I'm good there. I just want to keep the endurance going while building speed -- and nothing says speed like a 13.1 mile tempo run. I'm with Craig though on the purpose of the 20 miler. That's a lot different than running a half with some other miles tacked on though.

Screw it, PR the half marathons and catch up on a Saturday with your 20.

Obsessed with running and racing. It's all about the bling, baby! Suck it up and RUN!

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andrewblur

517 posts since
Nov 1, 2007

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7. Aug 27, 2008 5:06 PM

in response to: x_39_and_holding_x

Re: Half Marathon substitute for long run?

I'm with you. I already did one 20 miler as well. I'll get another one in there before Baltimore. Like alot of you I'm sure, I seem to always be in training for one thing or another, at least for the past two years or so with about a week and a half or two in between schedules. So I have a pretty good base established. So PR here I come!.

To live a life of safety and complacency is to live without passion or purpose.

Wenn Sie es oben haben, erhalten Sie es aufrecht !

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Jimmy_D_Jarhead

4,152 posts since
Dec 15, 2007

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8. Aug 27, 2008 6:32 PM

in response to: andrewblur

Re: Half Marathon substitute for long run?

Carl,

I was thinking, when I first read your dilemma, that you should runa nice very very easy slow 4-5 mile warm up then get some water and gu in you before hammering out a nice 13 mile marathon pace run. then follow it up witha beer drinking cool down! I remember I wanted to runa 5K race one St. Patties day and I was scheduled a 17 miler. I ran 14 miles before starting and then ran one of my better 5K's for that time frame. Who knows maybe a PR!

Jimmy

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Empty what is full... Fill what is empty... and scratch where it itches...

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Redward

16 posts since
Aug 22, 2008

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9. Aug 27, 2008 7:02 PM

in response to: andrewblur

Re: Half Marathon substitute for long run?

The rule of thumb is that a half marathon is equivalent to an 18 mile training run. Don't get hung up trying to jog 4.9 miles to make the miles come out right; adding those kind of junk miles a waste of time.

Ed

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Jimmy_D_Jarhead

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Dec 15, 2007

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10. Aug 27, 2008 7:14 PM

in response to: Redward

Re: Half Marathon substitute for long run?

Carl,

Good luck with the half!

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Empty what is full... Fill what is empty... and scratch where it itches...

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x_39_and_holding_x

2,957 posts since
Jan 19, 2008

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11. Aug 27, 2008 8:38 PM

in response to: Redward

Re: Half Marathon substitute for long run?

Redward wrote:

The rule of thumb is that a half marathon is equivalent to an 18 mile training run. Don't get hung up trying to jog 4.9 miles to make the miles come out right; adding those kind of junk miles a waste of time.

Ed

Ed, you're my new best friend! I love running the half and would MUCH rather do that than run 18 "regular" slow miles. This weekend, I'll be rockin' and rollin'!!!

Obsessed with running and racing. It's all about the bling, baby! Suck it up and RUN!

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andrewblur

517 posts since
Nov 1, 2007

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12. Aug 28, 2008 4:30 AM

in response to: Jimmy_D_Jarhead

Re: Half Marathon substitute for long run?

Thanks ,Jimmy and Ed for the imput. In keeping with Jimmy and the previous posts, I think the easy warmup is the best way. It made me think back that some of my PRs on longer races were all prefaced by having the opportunity to do a good couple of warmup miles. And I've always been a believer in Jimmy's beer cool downs! I'll have a few in honor of all of you. Thanks, guys! Carl.

To live a life of safety and complacency is to live without passion or purpose.

Wenn Sie es oben haben, erhalten Sie es aufrecht !

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Myblueeyedgurl

3,357 posts since
Nov 19, 2007

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13. Aug 28, 2008 8:08 AM

in response to: andrewblur

Re: Half Marathon substitute for long run?

Hey! Glad to see you back, Carl. Or as I prefer, not really Andrew.

"You wont lag behind, because youll have the speed. Youll pass the whole gang and youll soon take the lead. Wherever you fly, youll be the best of the best. Wherever you go, you will top all the rest. " - - Dr. Seuss

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cplmtz0121

2,449 posts since
Nov 1, 2007

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14. Aug 28, 2008 9:16 AM

in response to: Myblueeyedgurl

Re: Half Marathon substitute for long run?

Holly, Jerry or anybody else from the area. How far away is Fredericksburg from DC?

Screw Jane Fonda!!!

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