The long run. It's a staple of any distance training plan. The runner is building themselves up for that big goal race bit by bit. As I'm writing this blog, I'm also using it as an opportunity to learn myself. I'm not about to say that I'm an expert on, well, much of anything. Writing a running blog when you're not an expert can be dangerous to the readers or it can be taken as a chance to learn. I'm going for option #2, talking about my experiences while trying to learn and relaying what I learn.
In today's research, I came across as article by Greg McMillan about the long run. In it, he admits that some of his views are a bit controversial. However, at the end of the article, I read that the "controversial" parts of his article involve not ingesting tons of calories during the run. Funny thing is, that matches perfectly with what I'm trying to do with this primal diet and training plan. In his article, McMillan specifies two types of long runs that he prescribes to his athletes, long easy runs and "finish strong" runs where the last 30-60 minutes are done at marathon pace. In Carrera, Terri would have us work in speed work on some of the later long runs as well.
Since I'm very much in my "base building" phase, today I'm going to focus on the long easy run. Typically, the "low and slow" (as I call it) long run forms the basis of a runner's training program. It's what you want to use to build that base. Later on, the different types of speed and tempo work can be added. The low and slow run serves as the primary test run and moving laboratory for your whole season. Not only are you getting your body used to move for 2-6 hours, it also gets your mind ready. You figure out your music strategy, what you can and can't eat, what you actually need with you on race day, whether your shoes or clothes will cause blisters and chafing, and how to break through the doldrums that will inevitably come.
One of my favorite things about a solo long run is where your mind will take you. As pointed out in a previous blog (come out and plaaayyeeeeaaaaayyyyyy) I figure a lot out when I'm running for hours alone. In fact, I outlined this blog post on yesterday's run. Googling "thoughts on long run" yielded some interesting results today. Probably my favorite was a funny list of thoughts someone had while running. (Thoughts every jogger has while our for a run) that hit a bit close to home on many of them.
Another positive of a long run is really truly getting to know someone. Carrera runners, go ahead and start laughing at me. I ran about 1,400 miles last year. It's safe to say that I ran 750+ with Ryan, many of them just the 2 of us.
You'd better like someone if you're going to spend that much time with them. The positive of having that person that knows you so well shows up on race day. I set PRs in 5k, 10k, 1/2 marathon, full marathon, and finished my first ultra all starting off with Ryan. A good training partner helps you figure out all those things I mentioned earlier. OK, so maybe they don't help with ALL of them (chafing...). They know what you can do, when to push you, and when to pull you back.
Yesterday's long run was my first for this training cycle. I was nervous as I'd only gone 5 miles once and here I was going out there for 2 hours 20 minutes. I went exploring. Mila and I had ridden our bikes in the direction that I ran, but never that far. I was expecting 9-10 miles and ended up getting just over 11. However, due to the heat, I had to slow way down the last 20 minutes, including power walking the last 1/2 mile. It would have been better if I would have started earlier. What surprised me the most is that I didn't feel the need to consume any calories on the run. I had half of a cup of coffee before the run, but nothing while I was out there on the run.
Here's that McMillan article about the long run: https://www.mcmillanrunning.com/articlePages/article/2
And here's a couple good running blogs I found while searching the interwebs:
Run Selfie Repeat
Chris Oles
And pics from my long run:
In today's research, I came across as article by Greg McMillan about the long run. In it, he admits that some of his views are a bit controversial. However, at the end of the article, I read that the "controversial" parts of his article involve not ingesting tons of calories during the run. Funny thing is, that matches perfectly with what I'm trying to do with this primal diet and training plan. In his article, McMillan specifies two types of long runs that he prescribes to his athletes, long easy runs and "finish strong" runs where the last 30-60 minutes are done at marathon pace. In Carrera, Terri would have us work in speed work on some of the later long runs as well.
Since I'm very much in my "base building" phase, today I'm going to focus on the long easy run. Typically, the "low and slow" (as I call it) long run forms the basis of a runner's training program. It's what you want to use to build that base. Later on, the different types of speed and tempo work can be added. The low and slow run serves as the primary test run and moving laboratory for your whole season. Not only are you getting your body used to move for 2-6 hours, it also gets your mind ready. You figure out your music strategy, what you can and can't eat, what you actually need with you on race day, whether your shoes or clothes will cause blisters and chafing, and how to break through the doldrums that will inevitably come.
One of my favorite things about a solo long run is where your mind will take you. As pointed out in a previous blog (come out and plaaayyeeeeaaaaayyyyyy) I figure a lot out when I'm running for hours alone. In fact, I outlined this blog post on yesterday's run. Googling "thoughts on long run" yielded some interesting results today. Probably my favorite was a funny list of thoughts someone had while running. (Thoughts every jogger has while our for a run) that hit a bit close to home on many of them.
Another positive of a long run is really truly getting to know someone. Carrera runners, go ahead and start laughing at me. I ran about 1,400 miles last year. It's safe to say that I ran 750+ with Ryan, many of them just the 2 of us.
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| Ryan and I just short of halfway through the Prickly Pear 50K. |
Yesterday's long run was my first for this training cycle. I was nervous as I'd only gone 5 miles once and here I was going out there for 2 hours 20 minutes. I went exploring. Mila and I had ridden our bikes in the direction that I ran, but never that far. I was expecting 9-10 miles and ended up getting just over 11. However, due to the heat, I had to slow way down the last 20 minutes, including power walking the last 1/2 mile. It would have been better if I would have started earlier. What surprised me the most is that I didn't feel the need to consume any calories on the run. I had half of a cup of coffee before the run, but nothing while I was out there on the run.
Here's that McMillan article about the long run: https://www.mcmillanrunning.com/articlePages/article/2
And here's a couple good running blogs I found while searching the interwebs:
Run Selfie Repeat
Chris Oles
And pics from my long run:
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| This shirt look familiar? |
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| part 1 of the incline about a mile from the apartment doesn't look like much (.4 miles at 2% grade) but it wreaks havoc on your heart rate training |
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| part 2 of the incline |
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| Lake Nasworthy AKA Nasty Water |
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