struggling with long runs.

boost creep

hello everyone, this is going to sound silly but I am in the midst of a personal running crisis. I would consider myself an accomplished runner, never won anything but handy enough amongst the non elite.
anyway because of working long hours overseas and having my fair share of injuries there was a 6 month period when i rarely did a long run on a sunday.
I have a half marathon pb of 81 mins and a 10 mile best of 61 mins, these times have been posted within the last 2 years or so, ancient history now it seems though. I used to do 15 milers regularly with a very well known runner with averages of 6.35 per mile and I did these without a bother.
so my work is now back here and my injuries are seemingly sorted but my last 4 long runs have been epic disasters! only 12 miles or so but I have completely lost my resolve, I now stop at least twice because I tend to tense up and lose my relaxation, once I regain my focus and concentration I get going again and finish the run quite strongly.
bearing in mind I have been doing 50 miles a week for the last month but my long run failures is getting the better of me. has anyone else experienced this sort of thing and what would you suggest I do to get through my crisis!

JohnnyCrash

Are you running them too fast? Im only a recreational runner but a mate of mine has a Half pb of 69,10 mile of 54,runs 70+miles pw,but wouldnt run his long runs any faster than 7's

BeepBeep67

Agree with JC, slow them down and concentrate on time on the feet. Also bear in mind you should try and keep the long run in the 25-30% range of total weekly mileage, so maybe increase some of the mid week runs, so your total mileage is getting towards 60 to justify 15-18 as an LSR.

boost creep

sound for the replies lads, well yes I used to do my long runs too fast, but I no longer go so fast, even the long-ish runs I have been struggling on were done at 7 minute miles. I think my main problem is my failure to relax on these runs so I have to work on my relaxation a little harder.

YFlyer

Those 15 milers are about 20 seconds off of race pace. Way too fast.

brutes1

I think mastering long runs is in the mind, as well as the body for a lot of runners, the thoughts of 15-20 mile can be offputting, or wreck your head, its hard work . Running them fast all the time can lead to burnout, no harm if your marathon training but even then only 1 out of every 3/4 should be hard- or the last 3/4 miles of one.
Also run with someone else ! It makes it so much easier to get them done.

boost creep

brutes1 wrote: »

I think mastering long runs is in the mind, as well as the body for a lot of runners, the thoughts of 15-20 mile can be offputting, or wreck your head, its hard work . Running them fast all the time can lead to burnout, no harm if your marathon training but even then only 1 out of every 3/4 should be hard- or the last 3/4 miles of one.
Also run with someone else ! It makes it so much easier to get them done.

you're absolutely right there, I think that running is about having belief and confidence, I used to do 15 milers without even thinking about them, but for some reason my confidence dried up, just to clarify though I no longer do them at suicidal pace!
I think part of my problem was trying to long run on my own for the last while though, so I'm going out for 12 miles in the morning with a few friends, was going to go to Dublin for the cross country at the Phoenix Park but it's high time to get my long run issues sorted instead!

Clearlier

Try going out at 8mm pace and see how long you can hold it for.

Also read Hadd. You should find the bit where he talks about returning from injury and going on long runs illuminating.

It's clear as can be that the physical problem is that you have a pace issue not a relaxation issue going on here.

It's equally clear that the pace issue is caused by your mind. Forget your old PB's and work from where you are now.

I suspect you'll reject this advice but it's my 2 cents anyway.

boost creep

Clearlier wrote: »

Try going out at 8mm pace and see how long you can hold it for.

Also read Hadd. You should find the bit where he talks about returning from injury and going on long runs illuminating.

It's clear as can be that the physical problem is that you have a pace issue not a relaxation issue going on here.

It's equally clear that the pace issue is caused by your mind. Forget your old PB's and work from where you are now.

I suspect you'll reject this advice but it's my 2 cents anyway.

to be honest my initial reaction was to reject your advice but the more I think about it you could be onto something, so I am having breakfast after a very successful 11 mile run with 3 friends, it was so nice to have company for a change, we ended up averaging 7.40 per mile which to be honest felt a little too easy but given my recent problems I just went with it and enjoyed it, chatted the whole way round which never happens with me!
you're right about my old PB times creating an issue in my mind, I was being a bit hard on myself before pushing it when I should have been thinking in terms of time on my feet instead of times.
I'm not having problems with my tempo runs etc so getting my long run confidence back is the missing piece of the jigsaw.

Clearlier

boost creep wrote: »

to be honest my initial reaction was to reject your advice but the more I think about it you could be onto something, so I am having breakfast after a very successful 11 mile run with 3 friends, it was so nice to have company for a change, we ended up averaging 7.40 per mile which to be honest felt a little too easy but given my recent problems I just went with it and enjoyed it, chatted the whole way round which never happens with me!
you're right about my old PB times creating an issue in my mind, I was being a bit hard on myself before pushing it when I should have been thinking in terms of time on my feet instead of times.
I'm not having problems with my tempo runs etc so getting my long run confidence back is the missing piece of the jigsaw.

You nailed it there. It sounds like you ran for about 85 mins today. Add 5 mins per week to that run and you'll be at 2 hours in 7 weeks. Then you could add in some intensity if you like and depending upon your goals.

boost creep

I'm not sure exactly how long I was on the road this morning, you're right in saying 85 mins I would say, for once I just had a quick look at my Garmin afterwards instead of the usual analysing of the mile splits.
just happy to have cruised through what wasn't a particularly easy course, so I will as you suggest gradually build up the time slowly, it's all progress!