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July 31, 2006

In Marathoning, You've Got to Go Long

The Long Run. It is a key component of every marathon training program, and the Breakers Marathon ``Get Out There!’’ Training Program is no different.

``For a marathoner, going long is a weekend tradition that is despised and loved, feared and revered, bragged and complained about,’’ said Danny Gough, defending champion of the Breakers Marathon and now the event’s race organizer. ``The long run mirrors the marathon and, in the process, builds both physical stamina and mental confidence with respect to the marathon distance.’’

``First-Time and Intermediate Level marathoners should gradually increase the length of long runs and complete at least three to four `extended long-runs’ of 18 to 20 miles prior to the target marathon,’’ Gough continues in his tips for runners about to begin weeks 9 and 10 of his training program. `` Veteran marathoners should run long every other weekend or two of every three weekends over the last three months prior to the race and should attempt to get at least four or five extended long runs of 18 to 20 miles. ‘’

The long run should not be done every weekend or too hard or too long, says Gough, because your body will not be getting the proper recovery time, which could lead to ``severe fatigue or vulnerability to injury.’’

He does, however, suggest that you include some stretches of tempo running within your long run to ``familiarize your legs with maintaining your projected marathon pace late in the race.’’

``Most of the long run is done 30 seconds to a minute slower than your projected marathon pace,’’ Gough said, ``but it is important to do some of the running at your actual projected marathon pace during your long run, usually during the middle or end of the run.’’

Now that we are getting into some of the hottest weeks of the training program, proper hydration is imperative.

Plain tap water should be sufficient for a 30-minute workout.

Endurance drinks or sports drinks are a ``better option’’ for longer workouts, said Gough, ``because they refuel your carbohydrate (energy) reserves and replace electrolytes lost through sweat. Just plain water does not replace spent carbs and electrolytes. Ideally, sport drinks have six to eight percent carbohydrate concentration - 14 to 20 grams of carbs per serving - which allows them to be absorbed by the body up to 30 percent faster than water and provide a steady stream of carbs to restock spent energy stores.’’

Click here to see the training schedule for weeks 9 and 10.

Posted by Carolyn Thornton  at 9:51 AM | Permalink

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