8 February 2008
The Long Run Dilemna
Posted by Matt Stargardt under: Matt Stargardt .
One of the challenges in training for any long race is to keep getting the long runs in. They take time, they take planning and as you get to longer runs they sap your energy for the whole rest of the day. I think they are by far the most important part of any training program. Skip your speedwork and you might not hit the time goal you wish….skip your long runs and you will be walking it in. Many a person has started a training plan, hit a roadblock or conflict that causes them to miss a run and then the running shoes are parked. In reality, missing one long run is not a reason to throw a race goal away. You could probably skip 2 and still squeeze by. 3 consecutive weeks and you will be really pushing your luck. We still have a lot of time before the race and the long runs in March and April are by far the most important. I’m always amazed as I run into runners that “gut” out races….they’ll work up to 7 miles and then jump in and finish the riverbank. These are the same people you see hobbling around for a week after. I know my genetics won’t let me do this….I have been schooled too many times by writing checks that my legs couldn’t cash. It is an awful feeling as you watch your mile splits get progressively slower while you pour more and more effort in……Yes, that is when the seventy year old age grouper will catch you.
A long run in the winter is another challenge. While I know this might come as a surprise to some who view me as this guy slugging it out with the elements…..I treat both summer and winter the same when it comes to scheduling a run because I think both extreme heat and extreme cold are hard to run in. It gives you a sense of accomplishment, but nobody enjoys it. If I could trade a 5 degree run for a 65 degree run I’d do it in a heartbeat. So this is what I do. I look at the weekend and try to pick the best day weather wise…….if both are the same I will pick the one that fits in best with my schedule. Take this weekend for example. Saturday they are projecting 30’s and some snow. Sunday they are calling for 5 degree High and strong winds. So, If I’m going to spend 2 hours slogging through the snow….I think Saturday has a huge advantage. If either day looks really bad I have done long runs on the weekday…..but I’ve never had a good long run after working all day.
The long run is also a chance to try out every meal, gear, gel, Gatorade flavor, amount of sleep, amount of asprin to see how it works for you. I use them as a big experiment. I have a dinner/ breakfast routine that I trust 98% of the time if I want to have a good long run the next day. I’d tell you about the details but it probably wouldn’t work for you. If it did work for you, I don’t want you passing me gloating about it. I am a huge believer that most important thing that a long run gives you is to get your body used to switching the types of energy it is using for fuel…..it is bonk prevention training for your body. Our ancestors used to run down animals for food and they did it without gu or powergels. That biology is still in us but our car riding modern lifestyle rarely taxes it….hence the purpose of the long run.
I’ll sum this blog up with these three ideas:
1. Don’t freak out if you hit a bump in your training…its going to happen
2. Don’t make up for a lost long run with an extra long run the second you feel healthy…make a plan to meet back up with your training plan and stick to it
3. We are running on the down hill side of winter. In reality we have 3 cold long runs left. The ground hog may try, but he’s fighting a losing battle with spring. We might get a couple cold runs in March, but the odds are much better that they all will be warmer than 4 degrees.
Matt
3 Comments so far...
Shelly Says:
9 February 2008 at 10:20 am.
Good blog, Matt. I, too, saw that weather report and chose the Saturday over the Sunday run. Plotted out my 7+ miles and off I went! I do, however, take issue w/ the comment on the 70year old group times–what should I think if I am already slower than most of them right now and have no injury or slacking to blame??? I look to the older age groups as inspiration that someday I may actually get faster! 
Steve Kelly Says:
10 February 2008 at 7:24 am.
Man I hope you’re right about just 3 more cold long runs! I can gut it out with the best of them but look at it out there! My new Yaktrax will be broken in another day…
luxuriant warlock Says:
20 February 2008 at 8:25 pm.
You want to have consistent and uniform muscle development across all of your muscles? It can’t be done. It’s just a fact of life. You just have to accept inconsistent muscle development as an unalterable condition of weight training. Response to Arthur Jones, who solved the unsolvable problem by inventing Nautilus.
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