The Long Run...

Okay, I’m excited. We are now really embarking upon preparation for long distance running. We have our 10K coming up in 6 weeks, but that’s really a stepping stone for the half marathon. So now, we’ll be increasing our distance (long runs) over the next few Saturdays, then tapering back a bit before the Labor Day 10K.

The long run:
Although sometimes perceived to be “scary”, long runs actually feel easier than shorter distance, normal pace runs. It very important to pace all of the long runs approximately 2 minutes per mile slower than you could actually run that distance. Walking breaks become critically important during long runs and will help you to slow the pace of the overall run, but you must run slower as well. It’s important to note that you get the same endurance benefit from the long run, if you run slowly, as you would if you run fast. However, you'll recover much faster from a slow long run.

The benefits of a long run:
Clearly there are significant physical benefits from running long distance. But there is an even greater mental and emotional benefit in completing the longest run to date. Strong feelings of positive momentum, enhanced self-confidence, and a positive attitude result from completing long runs. And by keeping the pace slow during a long run you will experience a tremendous expansion in cardiovascular conditioning, reduced fatigue, while remaining injury free.

Remember, keep the long runs slow. Walk when you need to walk. We’ll also need to begin “planting” bottles of water along our routes as we go longer so we stay well hydrated. The Tuesday/Thursday runs, limited to 30 – 35 minutes, can go at a normal pace. Slow on Saturdays. Did I say that enough??

Here’s our schedule for the week:

Monday - Adventure Boot Camp
Tuesday - Run 30 min
Wednesday - Adventure Boot Camp
Thursday - Run 30 min
Friday - Adventure Boot Camp
Saturday - 5 Miles
Sunday - Rest

Next Up:

Mercy Metric 10K Run on Monday, September 1, 2008 at Lunken Airport - 6 weeks away.

See many of you at Crossroads, Alicia will see some of you at Cottel Park, and Kelli will see others at the Florence Freedom Park tomorrow at 6:30am...

Your friend in fitness,
Brian Calkins