Distance

This weekend marked the beginning of the "core" section of my preparation... the  l o n g  weekend runs.  Long runs are typically 1.5 times longer than any other run in that particular week.  I ran 13.2 miles on Saturday, slightly over half a marathon but a long way to the finish line in Chicago on October 10.

If you took away the weekly long runs, the rest of the training is a normal exercise program - 30-60 minutes of exercise, three times per week.  The gains you see in aerobic training are a result of the long runs, which last 2-3 hours  (in fact, I suggest to people who are active that they are simply 2-3 hours/week away from running 26.2).

The long runs are important because unlike shorter runs, you really start to tap into the body's energy reserves.  My theory is that if you can finish a half marathon you have the ability to run a full marathon - you primarily need to train your body to become more efficient storing and burning valuable fuel - primarily glycogen.

Of course, there are trade-offs to the long runs.  For socialites, it's tough to run for a couple of hours after a night out with friends, late night, or a big dinner at home.  I was in bed by 9:30 on Friday, up at 4:45 on Saturday and on the road at 5:30 - catching a sunrise in the first part of the run and home by the time it starts to get hot.  It's now Sunday - I'm planning my next week's training but my legs are still tired from yesterday's run.  Most programs will recommend that Sunday is a day for cross-training.  To most that's hitting the gym, but I've done yardwork, washed cars and painted a room in the house.  That's enough for today.

Preparing for the long runs is not unlike running a 1/2 or getting ready for the big race.  Hydrate, fuel and rest before the run.  Hydrate, fuel and rest afterwards.  I've found that mixing up runs and locations is a nice way to make it a bit more interesting - one of the best parts about running for me is the sightseeing.

Believe it or not, I've only got a handful of long runs left... the weekend runs here on out are 13, 10, 15, 16, 12, 18, 14, 20, 12 and 8 miles.  I'm substituting the 15 miler for a 1/2 marathon race.  Bottom line - only 4 more runs longer than what I've already done to date.