The Long Run
From the time I started distance running there have been two consistent training tenets: speed workouts and the long run. Everything else falls in between. We know speed work (whether that’s on the track or elsewhere) is important for maintaining our fast twitch muscle fibers as well as building muscle and cardio strength and resiliency. The long run is another kind of running. Why do we need it and how does age change things?
Long runs help build and maintain our body’s ability to absorb and use oxygen and glucose. There is simply no way to will ourselves to keeping a strong pace when we run short of either. Oxygen travels in the blood via the lungs and then into our muscle fibers through capillaries. Glucose is the metabolic product of various syntheses that extract nutrients from the food we eat and drink. Long runs build both capacities. As with all functions of the body, it’s quite amazing how this works!
If we’re going to run any distance over 800 meters, long runs are vital. While there are stories of top milers running 100-mile weeks, let’s look at the type of running most of us senior distance runners are doing. Assuming we aim to race various distances up to a half marathon, we’re likely logging 25 to 35 miles per week over four to five days. For me, a “typical” week would be one speed workout of 5 to 7 miles; two to three easier runs of 4 to 7 miles including some hills; and one longer run somewhere between 8 and 12 miles.
When I was younger, I ran these long runs at a pretty good clip – maybe just 45 seconds per mile slower than race pace. I felt if you’re going to race longer races, some good hard, long miles were needed in the tank. I think that worked pretty well into my 50s, but now I find two things if I push the long runs: one, I am really tired – I can’t plan to do too much the rest of the day; two, I find I have to focus on keeping pace and don’t really enjoy the runs – it’s something of a mini-race, feeling I have to prove to myself I can do it.
This is nonsense!
I’ve always looked forward to half marathons. They are long enough to test endurance and short enough to keep a strong tempo. There was a time when I consistently ran them under a 6:00 minute pace. And even into my early 60s, I was still able to go sub 6:30. Now, in my 70s, my top-end is likely just under 8:00. But the goal hasn’t changed: enjoy both the training for and the racing at this distance. That means putting in the long runs.
Ideally, building up to a half marathon, my training includes a long run of at least 13 miles every two or three weeks. This is the time it takes most seniors to fully recover from such an effort. While some may argue longer, I’ve always found training runs over 15 miles add more stress to the body than the benefit gained. If the calendar and health allows, leading up to a half I like to do weekly long runs of 8-9, 10-12, and 13-15 miles and then repeat that sequence.
Currently, I found myself a month out from the New Bedford Half Marathon quite unprepared. It was necessary to fast-track the training. I ran 8 miles two weeks ago, my first 10-mile run since early January last week, and then 12 today, at an intentionally slow pace. Next weekend I’ll do a long run of just 8 miles, at a faster pace. A short buildup and taper. I won’t be in top form but should still be able to contribute to the team. It’s early in the racing season – no point in blowing a gasket!
Our individual capacities respond differently to training stress. As this website emphasizes, we are on a journey of one in that regard. There is ongoing trial and error, ideally the trial leading to a strong race while error may result in injury or deep tiredness, which is often a precursor to injury. Long runs give us confidence we can go the distance. Physically, they prepare the body for a sustained effort and a respectable time.
So, in moderation, let’s go long!