星期三, 3月 25, 2009

Very Long Run vs Back-to-Back

Surprisingly I was recovered pretty fast after a full day rest on Sunday after the 38km LSD. I was able to do a 30mins recovery run without having heavy/sore legs, and then carried out an 11.5km tempo run in 1hr with relaxing mood the next day. So I have no excuse to skip the 30/20 B2B this weekend (except for I need to support the US folks on Friday till 9.30pm... sucks!)

I can only explain all these by ‘There is a Will, There is a Way’. When the force is being with you, any possible obstacles will give you the way to pass. I hope so… in fact is thank to the slowliness la, haha!

After running for a Very Long Run and a Back-to-Back, I feel them differently. Both cannot be running away from the ultramarathon training, but I'd also higly recommend for marathon training (when you are ready)! Just that the mileage/running hours don't need to be so long.

Very Long Run

  1. Need more time, says 4-5 hours in a single run
  2. Just suffer for 1 day
  3. Need more support such as water, supplement and courage (I drank 1.45l water & Gatorade in total, too much??)
  4. Have better simulation of how your body deals with the stress and long hours
  5. Muscle tissues damage more if you over push by running too fast
  6. Support Gears: Nathan Speed 4 (fuelbelt with 4 bottles, 295ml each), cap

Remarks: Dehydration was serious after 30km, water needed averagely 2km from 30-38km. It might/might not because of consuming Gatorade (which suppose to be rehydration isotonic drinks but I found it gave me more thirst after drinking it)


Back-to-Back


  1. Just need 2-3 hours in a single run but got to hold it for 2 days
  2. The first run might be relax, but need to be prepared for the next suffering session
  3. Minimum water support needed, but courage is important for the 2nd session
  4. Not really have the effect as you have full day rest after the first run
  5. Less chances of injury because the stress is split to 2 sessions
  6. Support Gear: 500ml water bottle by hand carry or Pacesetter’s bottle pouch

Summary
What in common are: Both workouts also tough if you are not ready for the distance; Both workouts tune your muscles that works for long distance running and enhance your endurance;
Recovery period is depending on how much effort you have put in the run(s).

I think Very Long Run has better and more benefits than Back-to-Back, but it is not a good idea if you do Very Long Run too frequently unless you are fit and free enough. I definitely prefer combination both workouts every 4-week period, either 2 x Very Long Run + 1 x B2B + 1 x LSD or 1 x Very Long Run + 2 x B2B + 1 x LSD, depend on physical fitness on the week.

2 則留言:

慧沁 Wai Sum 提到...

Ben and I will skip LSD this Sunday as we are participating in chong Hwa run this Sunday. Email me if you need someone to run with @5am Sunday Morning in future. We dun mind as we also need to do more LSD for SCKLM this time.

blueameba 提到...

谢谢,真的太感动了!

Wish you happy birthday and hope you've enjoyed your charity run!