On The Long Run

The Long Run What Even Is a Long Run?Why It MattersMost Important Run For All DistancesBenefits for Aerobic Development (covered below)All Distances (800m to Marathoners/Ultramarathoners)Arthur Lydiard’s LegacyPeter Snell 20M Hilly runs as an 800/1500m runner)Special Concern for MarathonersOther races distances the LR is longer than the race. Not so for marathoners.Specificity Can there be too much cost for this specificity? (Hanson’s, covered below)What Happens in the Long Run PhysiologicallyEnhancing aerobic development at the cellular levelStroke Volume - Hearts ability to send blood to working musclesGreater capillary densityBuilding mitochondriaRace Specificity Fat adaptation after about an hour and a half of running- fuel switching Long Run Adaptors vs Long Run BreakdownIn my experience there are folks who, for whatever reason (genetics: slow twitch, fuel burning, personal preference) just respond much better to long runs. There are those who breakdown.Most fall in the adaptor/slight adaptor camp, in my experience. Hanson’s 16M Long Run - Luke Humphrey’s (https://lukehumphreyrunning.com/hansons-marathon-method-the-16-miler/)Time Factor: Balancing the Benefits of Aerobic Development with the structural damage of long runs. The Hanson’s Method argues that over 3 hours is very costly. I agree. & if you are a 4 hour + marathoner, there are hard choices to make. Do you prepare for the distance of the race? Or do you follow a more conservative approach? To me it comes down to the likelihood of injury or burnout. 9/mile pace: 16M - 2:24; 20M - 3:0010/mile pace: 16M - 2:40; 20M - 3:2011/mile pace: 16M - 2:56; 20M - 3:4012/mile pace: 16M - 3:12; 20M - 4:00Percentage Factor: Research has argued that keeping LR volume at 25-30% of total weekly volume max is recommended. Lots of marathon programs end up with LR being 50% of weekly volume for those who only run 3-4 times a week. I agree that this is a challenge but in my experience most people are already tapping out on what they can commit to in a training cycle. Sure, everyone would benefit from 50-70 mpw, but this is not doable for some. So do they keep their LR at 16M & get totally fucked?!? I really have never understood this argument. I agree for races up to 13.1M that running 16-18M is sufficient, in most cases. For marathoners, you have to think through the best option for yourself knowing your coach’s philosophy & what your risk factors are. But 26.2M is 26.2M. I think you need to be ready. I think you need 22-24M long runs at least 2 times in a cycle.