Understanding the Long Run

It's taken me a while but I finally understand the long runs a little more. One would think that the longs runs are for building mileage slowly and you should just get out and run them and do the best that you can. If you are slow on one, no big deal, you can always try and go a little faster next time. But, now I know there's actually a lot of science involved in these long runs and proper execution can really make a difference in the end.

The science and advice varies depending on who you listen to, but that's the same with everything in life. The weather men who are standing at the same spot at the same moment tell you two different predictions every day. It's all in what/who you believe will prepare you the best. So the philosophy I will be following comes from McMillian Running University.

McMillian proposes 2 types of long runs. One trains your body to burn more fat, leaving more carbohydrates stored for longer, therefore pushing back "The Wall". It should be run slow and easy. Also, because you are training your body to use more fat instead of carbs, then you should not supply additional carbs during this run. This means, no breakfast in the morning if you're a morning runner and no Gatorade (or other fuel replacement drinks) during your run. You may even want to limit the amount of carbs you have for dinner the night before.

The second type of long run prepares you for marathon day (if there is such a thing as being "prepared"). The long run should start off slower than race pace, but near the half-way point, you should increase to your race pace and continue for the remainder of your run; however, with about 400 meters remaining you should sprint for the finish line! To prepare for this run, you should prepare exactly the way you will prepare for the actual marathon. You should wear the same clothes and shoes. You should eat the way you will eat on race day and the night before. You should drink the same things you will drink during the run. This should be a trial run of your big day.

You should alternate between these two types of runs each of the 8-10 weeks prior to the marathon, but not before as you don't want to overtire your body and the second type of run is definitely going to wear you out, at least it will me :)

Now I have shared with you a little more about these longs runs. I was so confused because all the pace calculators, like the one shown in my links list, show a "marathon training pace" of 11-12.5 min/mile;. I was thinking, if I run that slow every week, how will I ever be able to run the 10:15 pace they predict I can run on race day. But now, I understand.