Often (relatively speaking) I’m asked what I think is the most important and/or what is my favorite workout during my buildup for a marathon. It’s a very easy question.
The long run and the long run.
Sure, there’s nothing like nailing a tempo run or speed workout well within the time goal. In fact, that’s usually when I feel the most confident and strut a little more than usual into the house post-workout.
But the long run… that’s where the important stuff happens.
Typically, the long run is defined as a 20-mile or 2-hour run, which, according to Olympic marathoner, coach and physiologist Pete Pfitzinger, going long does seven beneficial things:
* Surround your muscle fibers with capillaries.
* Shuttle oxygen with more myoglobin.
* Make mighty mitochondria.
* Increase aerobic enzyme activity.
* Fill the tank with glycogen.
* Burn more fat.
* Builds slow-twitch muscle fibers
I’m no scientist so I can’t really speak too knowledgably about what goes on internally… unless it involves our feelings.
Tear.
Seriously, what I understand about the long run is that it gives one a strong sense of accomplishment and a confidence that makes the marathon distance less daunting. Every expert and runner has their own theory regarding the what, where, and how of doing the long run. Some people do them every other week, or a certain number per training period with a bunch of well thought out reasons why.
My method for the long run is simple – every Monday.
Regardless of training cycle or the distance of the race I’m training for, I go long every Monday. Why Monday? That’s when they run Boston and it’s the first day of the week as far as I’m concerned. So for 16 of the last 18 weeks I ran 20-plus miles every Monday and for 18 of the last 19 weeks I went more than two hours at least once a week. In this regard, I think I’m strong.
Nevertheless, there won’t be a 20-miler next Monday. I’m finished with them until December or January after going 21 miles in 2:17:08 on the final Monday. The taper phase is looming and rest is the best training method at this point.
Typically, long runs are finished at an easy, but not slow, pace. Sometimes I try to go as fast as I can without exerting myself, because the important part is to do the work and not get hurt.
But this one… ugh.
Actually, that “ugh” is an overstatement. Running 21 miles wasn’t too difficult, and I breezed through the first 17 miles in 6:40 pace on the forgiving grass surface at Baker Field. But after 10 loops around the perimeter of the field, I needed a change of scenery so I took off on the hilly four-mile course for a local road race that was held in my neighborhood last March.
And by took off, I mean it.
I hammered the downhills and climbs at just a touch slower than 5k pace, finishing the loop in 23:01. That’s not bad considering that I had 17 miles in the bag to that point.
It also wasn’t smart because my left calf and hamstring started to hurt. Then my stomach started giving me trouble. Then it became a little difficult to sit or stand, so I stretched. Finally, stretching out on the couch with the remote was the best thing to do – if only I could concentrate on what was on the TV.
What the hell was I thinking? Who kicks their own ass less than two weeks before the big race?
Dumb, dumb, dumb.
Shoe geek
Since 1996 I have worn the adidas Ozweego for workouts. I don’t expect to change this any time soon as long as adidas continues to make this soft, durable and comfortable trainer. But finding a racing shoe that is both durable and light has always been difficult for me.
Oh yeah, I really liked the Nike Air Mariah. It was a basic, old-school shoe with a no-frills, clean design and an easy and cushiony feel when my heel hit the ground. But if I’m not mistaken, they stopped making that one in the mid-1990s.
Always on the lookout for a suitable replacement, I think I may have found one.
Last night I found a pair of Nike Pegasus Racers, tried them on and they seem to have the correct feel. I’ll give it a test this week and report back.
Running nugget
The New York Times is in full marathon mode with NYC just a few days away. Apparently, according to The Times, there are a lot of people training and racing in Boulder, Colorado.
Who knew?