Distance Run

This fall, the NEI Marathon Training Team is participating in the Baltimore Running Festival’s marathon and half.

For those interested in following along, here is a link to the training program(s).

There are three:

• The first is for the absolute beginner.  You only have to be able to walk, and have the desire!
• The second is for the intermediate runner - the runner who is routinely running three to four times a week and averaging 12 to 15 miles each week.
• The third is a ‘finish’ schedule for the marathon.  It’s for those who can comfortably do a long run of 7 miles or more, and are running regularly three or four days each week.

The schedule has been published through my Google Docs and Spreadsheets, so I hope it works for people!

NEI 2008 Fall Training Schedule

Enjoy!

Bill

Those of us training for the Potomac River Run will have logged a four mile run last Sunday, followed by a 3 mile run yesterday.

Did you notice that the 3 mile run was a little slower than normal? Did you feel a little sluggish?

Don’t worry. You are building cardiovascular fitness. A key component is rest, and the fatigue you may have felt is an indicator of this.

Lesson: After a ‘long run’ your next run should be much slower, and include several walking breaks, particularly early in the run.

Taking it easy after a long run will help speed recovery. But be sure to run! Not running can be detrimental. Stick to the program if possible, but don’t hesitate to take as many walking breaks as possible.

Lesson: After runs of 3 miles or more, be sure to eat a high-carb snack within 30 minutes of finishing your run.

Your body will burn mostly carbs for the first 45 minutes of running. From 45 to 75 minutes, you transition to burning body fat. After 75 minutes, you are burning primarily body fat as a source of energy.

Replacing carbs is critical to rapid recovery.

Before you go on your run, plan and prepare your post-run snack. Half of an energy bar, a bowl of cereal, some granola, a piece of fruit… Having it ready to eat immediately after running will help ensure you get these vital carbs.

Advice: In the training program, there are several types of work-outs identified. Perform these only if you are feeling very good and have no pain anywhere. For novice runners, my recommendation would be to forego these workouts, and run those days at a normal level of intensity.

Advice: Take it slow!

You may notice that you feel really good at the beginning of a run during the week after a long run. I generally found this affect on Wednesday or Thursday the week after a long run.

Don’t give into temptation and run too fast, or too long. Stick to your training program. It may seem frustrating to run “slow” when you feel like a race horse, but I urge you to hold back.

Increasing your distance or speed too much can lead to injury, and no one wants that!

In preparing for this race, many of us are running distances greater than we’ve ever run before.

Conventional wisdom says you can increase your distance, or your speed, but not both without risk.

You are focusing on preparing yourself for the distance, so forget the speed. That will come with time!

See you on the road,
Bill

Readers,

NEI is coordinating two teams to prepare for upcoming half-marathons.

We have two races identified, one earmarked for runners who have some running experience.  The other race is a little further off, and is for novice runners.

Please come back to check progress, and for advice and aids.

Bill