Executing a long run

There is more to a good long run then just going out and running.  This assumes you want to get faster on long runs...

Long runs, when working on speed, should be fast.  You should work hard.  However, you don't have to jump up to pace from mile one.  In fact, if you are in a big block you may find it takes 3 miles to get up to full speed.  You may not even want to start the run as you may be sore and tired from the previous days of work.

The approach I recommend involves a through warm-up, slow build, then a fast finish with a magic mile.  No matter how fast you are, your warm-up should be at a slow pace.  Don't start hammering from the start.  You may even start in Z1 and stay there for 3 miles or so on a 10 mile run.  As you warm up, your legs will loosen up.  They will feel lighter.  Your HR will stabilize.  You will begin to feel better.  This is the time to begin to increase effort (and hence speed).  Slowly, mile by mile, increase your HR.  Don't be in a hurry.  By about halfway through the run you should be in the correct zone.  You can continue to drift up as long as you stay under control.  Each mile a bit more intense then the last.  Then the next to last mile, let'er rip.  Drop the hammer.  Float up to Z3 or Z4 at a pace you can hold for the entire mile.  This should be tough.  This is the magic mile.  When this is done, you are on your cool-down mile.  Speed is not important.  Getting back to your car/house is.  You can walk some, but keep moving.  Get back to a very slow jog pace and shake the legs back out.  Recovery for your next workout begins here.

This approach teaches pacing, control, and mimics the effort on a half or full IM race.  Your HR in these races will drift up and effort will go up.  Bad news is that in an IM, you will probably be slowing down.  But you will have the experience of drifting, being aware of it, and managing it.  The magic mile is all about knowing that things can be worse and that if needed you may have more energy in the tank at the end then you think.

So, take it slow.  Be patient.  Be under control.  Drink a lot, don't forget food (gels), and keep salt in mind.  Race smart and you will be fast!