Sunday, January 14, 2007

Long Runs

How many KS should long runner run if long runner could run long? A lame attempt at a tongue twister but a genuine question. I'm a bit worried about my ability to handle the distance in Tokyo in 5 weeks time. Since my last marathon, the Gold Coast, I have run the following weekly Ks for the past 20 weeks.

20, 40, 36, 44, 44, 48, 59, 61, 37, 63, 67, 38, 73, 70, 57, 37, 48, 48, 36, 65, I have five more weeks to go and would like to know what sort of distances I should be doing per week in order to see me in the best shape to make an attempt on my marathon PB. I've PBed on my half marathon since the Gold Coast and should PB on my 10K time next week or come bloody close so my forms not bad but I would have been happier with a few more longer runs under my belt.

An update on the Natto situation I went to the supermarket today and the Natto was "SOLD OUT" there was a sign that said due to the TV program, that I told you about, it had become more popular and they were waiting on more stock. I was able to buy some but the more expensive one was the only one still in stock. "Hooo"


  1. It was sold out because it's being popularised on certain blogs ;)

    I wouldn't try and ramp up the weekly kms too much at this stage.

    You've got three weeks where you can increase the distance of the two key marathon sessions (mid-week long and weekend very long). Get them up in 3 steps as much as you think you handle.

  2. I agree with Ewen, gee he is a smart bloke ;-)

    This close to your race ideally you should be around the 28 - 30+km for your long session. You could squeeze in a mid week run of around 15 - 17km then the normal speed session and the short recovery runs between 5-10k.

    It looks as though you may be lacking in the k's so I wouldn't go to berserk. Try and get some time in the legs for a long session I would think at least two hours if you haven't been doing this already. Maybe for the next 3 weeks and then settle down for the 2 weeks leading up to the race as a taper.

    I guess others will have there own approaches but the main thing to remember is that trying to cram some extra k's 5 weeks out will only cause you to become injured not gain you a better time.

  3. I think you can do this Marathon Scott! You have the base mileage. I would probably agree that it would have been better for you if the weekly mileage over the past month or so averaged over 70k but now is certainly not the time to be thinking of drastic increases.

    If the time on your feet has been consistent and your long runs have been done giving you endurance and training the body to run long, then I think you can do a few more weeks of just increasing the pace of the long runs. Maybe add a km or two but nothing too much.

    Two weeks out from the marathon you want to be cutting out that midweek long run and ensuring the weekend run is not very long so really you have 3 weeks of milage.

    Don't get injured.
    Don't get sick.
    Stay motivated.

    Run well....I have every faith in you.

  4. You can only do what you can do.

  5. You may just surprise yourself. One of our running buddies did his best ever marathon after similarly limited training - his longest run in months was 25k. You just never know.

    All the Natto is on its way to Brisbane. I'm going to start dealing.

  6. Well at least you had other options
    that way we will find out how it works.
    Good luck with your trainging, how ever you make it.

  7. I wouldn't stress too much about total km's, but rather how long your long run is. Because of my week shins (which I'm working on strengthening), when I get closer to the GC mara, I'm going to start on a 3 run/week plan (out of the USA) that has pretty good results. It's 1 speed session, 1 medium to long tempo session (fast pace, up to 15 kms), and one long run (getting up to 35 km's 3 weeks before the race).

    I reckon don't put any pressure on youself, have fun and just do your best!

    Oh, and I just found out that I can get Natto in Adelaide!

  8. I'm going to start buying.