I am mainly doing 70.3 races. I usually suffer during second part of the run. Muscles are usually gone after the race and need about a week to recover. I am wondering if this has to do with the length of my training workouts.
In my training weeks the long runs are mainly between 0h50 and 1h20. Since last year I had only 2 longer runs prescribed. My average time for the run in a race is 1h50-1h55. So that is a lot longer.
So wondering why I do not get longer runs prescribed and if I should do more longer runs (and how long or how often) to be more prepared for the run time in the race.
What I found was that just going and doing longer runs made the coach start prescribing longer runs. When an 80 minute run is scheduled go for 90 or 95 if your schedule permits. When it starts scheduling 90 minute runs go for 95 or 100 if you can. The coach will notice and adjust future runs.
I noted this thing yoo and i manually increase duration of my aerobic runs. Normally i increase 10 minutes per week till 2 weeks before the race when i set, for a 70.3 race, a session of 2 hours (just did yesterday). Than i slow down to 1 hour in the two weeks of tapering