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499 Views 8 Replies Latest reply: Aug 30, 2007 8:46 PM by RunForFun001 RSS
wilsonucon Rookie 11 posts since
Apr 20, 2005
Currently Being Moderated

Dec 20, 2007 10:25 PM

Fast Finish Long Runs

On a 10 point scale where 10 equals 'could easily make it 26' and 1 equals 'can't believe i made it this far' - How do you usually feel after you've done a 16-20 mile FF long run where 12+ of your miles are at race pace or slightly faster?

Yes marathon pace=race pace.

[http://This message has been edited by wilsonucon (edited Aug-30-2007).|http://This message has been edited by wilsonucon (edited Aug-30-2007).]

  • RunForFun001 Pro 626 posts since
    Jan 25, 2007
    Currently Being Moderated
    1. Aug 30, 2007 8:33 AM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    By race pace do you mean - Marathon Pace?

    I find these runs demanding, but not amazing - Runnable, but take a long time to fully recover from.

    I actually plan 5 warmup - 25K @ MP - 2 cool down for this Saturday. If I feel good I bump up the last part of the 25K to T-Pace.

    20-25K is a good range for me. But I have to make sure I am fresh for this workout and well hydrated - good nutrition.

    Overall - I give it a 7 or 8 out of 10.

  • runninlaw Amateur 983 posts since
    Mar 13, 2006
    Currently Being Moderated
    2. Aug 30, 2007 11:20 AM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    If race pace = marathon pace, I would say (depending on the weather)  a 3 or 4.  I find marathon pace to be pretty painful during peak training.  Last time I did 16 with 12 at MP, it was very hot and humid so my heart rate was through the roof by the time I finished.  That day I would say 1 or 2.

  • PacerChris Amateur 740 posts since
    Dec 14, 2007
    Currently Being Moderated
    3. Aug 30, 2007 11:25 AM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    12 of 16 miles at race pace?  That seems like an awful lot to me - basically, that's a race!  When I do a FFLR, it will only be a few miles at speed.  Of a 20 miler, I'll run 4-5 easy, 4-8 moderate, run fast for 2-5 depending on how I feel, and cooldown with at least 2 miles.  I've found keeping the harder miles to a handful and putting them late in the run, I feel like I get the intended benefit but I'm not trashed the next day.

    For me - I do the fast miles at MP or a little faster - 10 seconds per mile or somewhere around there.

  • fredurie Legend 1,895 posts since
    Aug 21, 2002
    Currently Being Moderated
    4. Aug 30, 2007 11:25 AM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    I finish some of my progression runs at mile race pace plus
    20 seconds, and I'm wiped.

  • Mailbox Head Rookie 139 posts since
    Mar 22, 2006
    Currently Being Moderated
    5. Aug 30, 2007 11:33 AM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    quote:


    Originally posted by PacerChris:

    12 of 16 miles at race pace? That seems like an awful lot to me - basically, that's a race! When I do a FFLR, it will only be a few miles at speed. Of a 20 miler, I'll run 4-5 easy, 4-8 moderate, run fast for 2-5 depending on how I feel, and cooldown with at least 2 miles. I've found keeping the harder miles to a handful and putting them late in the run, I feel like I get the intended benefit but I'm not trashed the next day.

    For me - I do the fast miles at MP or a little faster - 10 seconds per mile or somewhere around there.


     



    Actually, that sounds like a Pfitzinger workout to me. I did that same type of run a few weeks back, and it's definitely a tough workout in the heat. That's not even the biggest one that Pfitz prescribes. In the 24/70 plan I have something like a 17 mile run with 14@ marathon pace.
    I can't decide if these workouts are great for your confidence because you get so many miles in @ pace, or if they're confidence killers because it's so difficult wihtout a taper.  Either way, it didn't seem to take too long to recover from the effort, so I don't think it's a bad workout.

  • Jim Sullivan032 Rookie 504 posts since
    Dec 14, 2007
    Currently Being Moderated
    6. Aug 30, 2007 11:34 AM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    quote:


    Originally posted by PacerChris:

    For me - I do the fast miles at MP or a little faster - 10 seconds per mile or somewhere around there.


     

    I'd say that's about where mine end up. I've tried to pick it up a bit more, maybe down to tempo pace, but then I crash and end up back at marathon pace.

  • RunForFun001 Pro 626 posts since
    Jan 25, 2007
    Currently Being Moderated
    8. Aug 30, 2007 8:46 PM (in response to wilsonucon)
    Re: Fast Finish Long Runs

    Sorry _ read wrong - 2-3 (Or hard, but not Killa)  But I need to do it on a step back week or it is killa

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