THE LONG RUN /// 3 pillars for a successful long run /// Manchester Marathon training week 7 of 12

[@geoffhenning3574]

Yep very rare not to see several runners around the Wainwright road when out for a jiggy jog

[@PoetWithPace]

Oh yes Geoff!

[@ianwoolley3312]

Great video...reallly good avice...just subscribed

[@PoetWithPace]

Glad you found this useful Ian and hope you continue to enjoy the videos here. Feel free to share with all you know. Thank you.

[@Second2LastPioneer]

Excellent video. Thank you so much for sharing 👍🏻

[@PoetWithPace]

Glad you found this useful and thanks for commenting. Be sure to share with all you know 👍🏼

[@jamessleat8651]

All good stuff Donato as usual 👍 i sometime think I dont go slow enough on the long jiggy jog runs, as I usually feel pretty knackered when im finished!

[@PoetWithPace]

Glad you found this useful James. Do you do long runs on your own or with others?

[@jamessleat8651]

On my own usually

[@PoetWithPace]

@@jamessleat8651can be tough to monitor our speed/effort running on our own, which is why I glance now and again at my HR on watch to keep it low 👍🏼

[@jamessleat8651]

​@@PoetWithPace unfortunately I can't use my heart rate as a guide as I've had a few issues with my heart over the years and it shoots up straight away even if I'm only doing a Jiggy Jog 5k!

[@PoetWithPace]

@@jamessleat8651 that is challenging

[@ianwatkins3549]

Great advice Donato 👏👏👏

[@PoetWithPace]

Glad you found this useful Ian. Feel free to share with all you know :-)

[@MrCol104]

Cheers Donato. Congratulations on a brilliant run. Will that be your only 20 miler in this training block? Bad runs happen. If yours or anybody else's 20miler hadn't gone to plan, it shouldn't spell disaster. Just try again at a later date. I personally think focusing on running happy, rather than the watch is important. Nutrition can be a tricky but very important subject. I used to rely purely on water to fuel my long runs. Nowadays I don't take any water but do have 2 or 3 gels during a 20 miler and 3 or 4 gels for a marathon. Purposely walking during a long run is not something I would do. Think I'd lose momentum and possibly find it hard to get going again. Thanks again and good luck with rest of your training.

[@PoetWithPace]

Thank you Colin! The plan says one more 20 miler in 2 weeks time and thankfully I will be at an event for that 👍🏼

[@harpldlewis7764]

No walk breaks! Pace yourself properly!

[@PoetWithPace]

Its not a break, its walking! LOL ......did you watch all way through the video and take notes?

[@lorrainecowan7288]

Hi like your video I training for chestet marathon this year this be my second one igot half marathon in few weeks done 12 miles up to now been 6 years 21march a manzing what we do good luck with your Manchester marathon wiell done on your 20 miles

[@PoetWithPace]

Thank you Lorraine and all the best with your training also.

[@kophotography895]

Good video, I did my second 20 miler of 5 for this training block, I find the long run for me needs to be longer, so I can build the stamina, I have determined a pace for race and I run repeat several times so I am comfortable with distance, pace, mind & nutrition, What am I going on about, I am starting to sound like that tuber "serious runner" MEDIC 🚑

[@PoetWithPace]

5 x 20 miles, which plan you following? Had to LOL about your medic and “serious runner”

[@arichmond7467]

Donato, you suggest a maximum long run of 3 hours, which just happens to be around the time that you take to complete a marathon. Most marathoners will take 4 hours plus, so is a 3 hour long run actually sufficient for these individuals? I am hoping to be around 4 hours in my 1st marathon in July aged 57. On Sunday I did a 28 km long run that took 2 hours 58 min. I am planning on doing 32 km a couple of times in the coming weeks, but these will take around 3.5 hours. I am doing them well in advance of the race so I have several weeks to recover if needed. Hopefully my strategy works.

[@PoetWithPace]

Not my suggestion, but that of many professional coaches. If we went with an analogy of how long we take run a marathon as an indicator of our longest slow run, then those who take 8 hours may struggle to recover to do any training for many days/weeks after their long run. As you say, you should be well recovered from those long runs before race day. Does this make sense?

[@arichmond7467]

Thanks for the response. Its sometimes difficult to navigate the science for us slower runners. I am also trying to deal with fortnightly plasma donations, which I will shortly have to put on hold to manage the higher training load. I find that the first time I run a longer distance, no matter the speed, I always struggle slightly over the last few (extra) kms, but the 2nd time is always much easier at the same speed. I think many 1st timers hit the wall at 30 something km as they have never done the marathon distance before, or gone past 32 km (20 miles). So their 1st marathon try is effectively a long run for there 2nd marathon. Thanks for all the videos, I really enjoy them.

[@PoetWithPace]

@@arichmond7467 it is a difficult one for as you say "slower" runners, but the wall is often hit by running too fast, as opposed to time on feet, albeit fatigue will set in, which is why we practice. Most pro coaches would not recommend a marathon to a new runner as we need time of feet for many months before starting any marathon training. Make sense?

[@robintaylor1466]

Drop a Phizz, High5 or Voost tablet in your water bottles snd leave it at the side ,no one's going to touch that😂

[@PoetWithPace]

True LOL