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You don't say how you feel after your long runs. I think that's critical to consider. You have to read your body. If you feel fine the day after a long run, do the 10K. If you're still exhausted, don't. (But also reconsider your LSD pace.)
Personally, I avoid running two days in a row (I only run 3 times a week) but have done it on rare occasions where a race was special to me. One of those rare occasions was just last weekend - I did a 15M long trail run in the morning and a 5K trail race in the evening of the same day and set a PR for the 5K course. (I had run this same 5K race many times before and feel an attachment to it. Particularly the ice cream at the end :-P) At the beginning of the 5K, I started out very slow - expecting to be tired and not intending to push - but felt fine and just got faster and faster by the end.
My coach suggested that I now always precede races with a long run!
I never run the day before or after a long run, with the exception of when I was training to do back-to-back half marathons last year.
However, as a couple others have suggested, you can incorporate the race into your mileage. Run 10 miles and then do the race (or if the race is in the morning you can do the race and then run 10 miles later in the day).
But, unless you're seasoned for this type of running, I would not do that type of mileage on back-to-back days.
In fact, next month I have a 10k planned on a Saturday which is usually a rest day. So, that means I have 5 miles scheduled the day before and 8 miles scheduled the day after. Since I have a scheduled off-day on Thursday, I'm going to push my Friday run back a day to Thursday so I will have Friday off. Then I will push my scheduled 8 miles back from Sunday to Saturday and use the race as 6 miles of it and then run the extra 2 miles as a cool down after the race. Then Sunday will be an off-day of recovery.
It takes a bit of re-jiggering, but if you can be flexible with the rest of your running days, you can account for anything without forcing yourself to do difficult runs on back-to-back days.
Edited by: TYKXBOY at: 8/21/2013 (17:10)
"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)
I agree with the others and wouldn't do them back to back. If it is a race you really want to experience, I'd run 10 before the race. It may be a great way to train with a strong finish.
My two cents--if they were on the same day, maybe, but if you are training for your first full and have a 16 miler to run--which is going to stress your body--I would not do both--you are reaching that point in your marathon training that your focus is on training your body for endurance running--10Ks are speedy runs, but having that after a long run that your body has not adapted to running would be a little risky--remember 99% of running injuries don't happen overnight, but from days and weeks of wear and tear--why risk it now.
The more seasoned you are at running the distance, that is where you could possibly do this.
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I would run 10 miles before the race and know that I am not looking for a PR in the 10K but just pushing as hard as I am able when I have run 10 miles before! I actually have run one of my best 10Ks when I did an 8 miler first due to needing the mileage for marathon training.
"Older, Lighter, Faster"
Masters PRs: I am 49
5K 23:13 (7:28)
10K 48:50 (7:53)
Half-Marathon 1:49 (8:19)
Marathon 3:57 (9:04)
I would do the training run or the 10K, but not both. I too am scheduled for a 16 mile training run next Saturday, but I have a half marathon on Sunday, so I am skipping the training run to do the half. I might do an easy 3 miler on Saturday just to get all of the miles in, but no way will I do both.
I it was me, I would not do it. 16 miles is no small distance and you will need to recover from it. The best example I can give is have you ever glued something together and it felt like it was ok and ready to use, you use it once or twice with no problem but the third time or so it came apart with no warning?
I learned long ago through dumb mistakes on my part that even though you may "feel" recovered, you may not be to the point that you can place those running legs under stress.
If it were a few days, I would consider it only if I did it at a really easy going pace. Next day? Nope. I'd keep your "A" race clearly in focus. You don't want to do anything that may force you out of training to heal up.
Keep that focus and I'll see YOU at the finish line.
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Hey everyone! I have a 16 mile training run next Saturday. Getting ready for my first full marathon in October. There is a 10k the day after my 16 miler...can I run a race after a long run, or just skip it and focus on training. Thanks for the input!