Throughout my injuries I have tried to learn as much as I can about how to PREVENT getting injured again in the future. Besides learning not being an airhead and running through a crazy amount of pain, jumping into speed work too quickly and using skittles to fuel my runs, I have been learning a lot about LONG RUNS (p.s. I can’t WAIT to do those AGAIN!).
Past-Janae long runs looked like this:
I should try and go as fast as I can during my long run so that I am completely ready for that pace in my upcoming marathon (i.e. my run with a WHITE KENYAN).
Clearly that didn’t end well….um femoral stress fractures!
The more I research long runs the more I am learning about the importance of SLOWING DOWN!!!
I think Mr. Hal Higdons says it the best…….
Run Slow: I know this is tough for you. You want to go out on those long runs and BLAST! Don’t! Normally I recommend that runners do their long runs anywhere from 45 to 90 seconds per mile or more slower than their marathon pace. This is very important, particularly for Advanced runners who do speedwork during the week. Listen to what the Coach is about to tell you! The physiological benefits kick in around 90-120 minutes, no matter how fast you run. You’ll burn a few calories and trigger glycogen regenesis, teaching your muscles to conserve fuel. Running too fast defeats this purpose and may unnecessarily tear down your muscles, compromising not only your midweek workouts, but the following week’s long run. Save your fast running for the marathon itself. There are plenty of days during the rest of the week, when you can run fast. So simply do your long runs at a comfortable pace, one that allows you to converse with your training partners, at least during the beginning of the run.
Do YOU slow down for your long runs?
What is your fuel of choice during long runs?
–Cytomax and skittles but I think I should rely more on shot blocks rather than skittles:)
What/when was your last LONG run?