Marathon long runs after a marathon

BennyMul

I have just completed my second marathon and plan to do Dingle and Dublin later this year. Is it safe, advised to continue my long runs from where I left off or should I back off a re-build my base, any training plans I have read seem to begin the long runs at 12\14 miles,

(I had done 3 x 21mi plus and 5 *18miles in the build up to the last outing)

Any advise guidance here would be appreciated,

Krusty_Clown

It's a good idea to take a step back and give the body a chance to recover. After my goal marathon in March, I completed the ultra in Connemara, and a slow marathon in April, so for the next few weeks I'm doing a different kind of running (10k training and hills/trails). Long runs will be no longer than 10-13 miles, until the start of the next program at the end of June.

hot to trot

IN my lesser experience and being less speedy than Krusty, it took me a long time to build up to the marathon mileage from scratch. I found it a lot easier to stay in touch by doing an occasional stretch of the distance.

After a small break you could do some more sppedwork/tempo type stuff but I would still suggest going a long run of 18 every four or five weeks or so , so as not to be too far away from it when you get closer to the start of your training schedule. I think you benefit more and arent any more likely to break down or get injured than you are doing lots of speedwork.

I think there are two ways to train for a marathon - lots of speedier runs so that when you actually run the marathon , you run it at a slower pace than you are used to and so can go the extra distance . Versus being used to the long continuous mileage so that on the day you can UP the pace , given that the legs will have no problem with the distance.

Krusty_Clown

I think you're a lot more experienced in this area than I am, hot to trot, but I would've suggested for an average person running an 18 mile run every 4 to 5 weeks, without building up to it first would cause a lot of stress/wear and tear on the body.

From my own personal experience, I wouldn't do an 18 mile run, without having done at least a 15-16 mile run the week before, or have a pretty consistent endurance base/background. But every runner is different.

hot to trot

Yes , I agree with you Krusty, that doing long runs without build up is not a good idea, but he has already done a big build up to the last and recent outing so I thought he would be well within reach of the occasional stretch (16-18) which would be done at slow pace, well off target race pace and presuming that he has fully recovered after his marathon.

As you say everyone is different, and I think it is important for everyone to know how each individual themselves trains and motivates.
I dont go all out on marathon day so the body breakdown ( and achievement) is significantly less than someone who is really pushing it , does a great time and takes longer to recover afterwards.

Overall mileage in a week is also significant too. Extra mileage for a long run should NOT push your oveall mileage up a lot.

How are you getting on Ben after your second marathon? Did it take a lot out of you and did you do a variety of pace runs ( slow, speedwork etc) in preparation for your marathon?

BennyMul

thanks for the feedback,

the Marathon was fine (took 22min of my PB), recovered well enough from it. did an easy bike wed and a short 5 miles run on Thurs.

The training build up was ok, training ~5 days a week, (2 run and 3 bike) the running was a tempo run and a long one at the weekend, with about 6\7 weeks of between 15 to 18mi and 4 of 20 to 24miles.

anyway I decided to take your adivce and just did an easy 13mi on Sat, the problem was after the weeks of doing 20's these seem very short and just feel like im not working hard enough,

hot to trot

Congratulations on such a huge new PB.
If you are so recent post marathon , you need to get back slowly into it. Your long runs are not supposed to be hardworking runs anyway.
Dont worry about them not feeling hard or challenging enough - in between marathhons , you just want to be ticking along just staying in touch. They shouldnt feel hard or any way tough. YOu are not doing them to push yourself at this stage. You can incorporate more pace miles as you get into your schedule closer to the day.Starting at shorter distances and building up like you did before.

Are you training for triathlon as your main goal?
If you are exercising 5 times a week , you should consider more runs and less bike if only running is your target- obviously different for tri. The best way to strenthen for an activity is to DO the activity. Anything else is a bonus.