In reply to IainRUK:
> (In reply to Wonrek)
> Too many confuse LSD.. as long slow.. which it isn't.. its long steady.. but shouldn't be way off marathon pace.
Agreed, but some of us have a slow marathon pace anyways
>
> I don't think there is such a thing as junk miles as long as you have key sessions in there..
Which is what I was saying, going out with a purpose as opposed to a distance on all your runs just turns them into junk miles as you're not targeting any particular area for improvement. Distance shouldn't be ignored but if that's your only goal of every run then speed will never improve.
> I'd also say 70% of marathon pace, did you say that earlier? is too low. I'm about 85% for 100k..
I'm still getting there....first 100k next month.
> But my break throughs came when I started doing more running.. less hill walking.. almost all miles 7:30 or below.. my marathon pace is 6:05 ish.. and then my long runs at 6:30-6:50 pace.. finishing at marathon pace..
And I'm so glad of people like you to be able to clap me over the line when I get there lol. Are these road times you're quoting, surely a little slower on tough trails?
> I do reps, not so much hill reps but now do longer reps, so 3 x 2km is a favourite session now.
Living in Cornwall we don't have anywhere quite that high, I do hill circuits around the valley which provides a good mix of long steady and short sharp gradients.
> If you did 4 x 20 miles not pushing you wouldn't/ You'd also probably get injured. Low montony is crucial.
>
> In my week I have my long run of 18-22 miles, then a midweek long run of 12-15 miles.. sometimes longer.. then a tempo and then reps.. 4 key runs then just run around those 4 sessions..
Very similar to my training except that I've got family commitments that mean I've had to drop some extra runs and replace with a cross trainer session.
>
> BUt I think my two long runs make the biggest difference. BUt I do push quite hard in long runs..
:-D