Alameda Runners – Get After It!

Long slow run means exactly that.  Slow!  Slow means slow.  Going too fast on the long slow run is probably the leading cause of injury for marathon training.  We all have running friends on dailymile.com or our local run groups who do long slow runs of 20+ miles at a sub 7:00 per mile pace.  People who can run that fast are special.  Most of us can’t run like that or the cut off time for the Boston Marathon would be 2:30.  Do not try to run at the speedy pace.  It will lead to injury.  If you can run 4 miles at an 8:00 pace, slow down to 10-11 minutes per mile for your long run.

It takes practice to run slowly.  I did a 9 mile practice run a couple weeks ago.  I kept picking up the pace.  I don’t know why I picked up the pace, I just did.  I could feel the change physically then slow down to my target HR zone.  Target HR zone?  What is that and what is mine?  I know my target heart rate for various circumstances because I do it so frequently.  How is a novice supposed to figure out a target heart rate?  The old tried and true method for a target heart rate is 220-age for max HR.  Multiply your max HR X 0.7 to get your long slow run rate.  This is not an exact science but it is close enough.  I am the oldest Alameda runner at 50.  220-50=170.  170X0.7=119.  See picture above.  To be honest, that picture was taken as I was slowing down to complete my run.  My average HR was 125.  Another way to find your target HR zone for the long slow run is to build up to 6 or 8 miles.  Go for an 8 mile run at a tough intensity.  Do not go all out but talking should be difficult.   Check your average HR, your long slow run should average 80-85% of this number.  Always err on the slow side.  For example; if you run 8 miles at 8:00 per mile with an average HR of 150.  Slowing down to an HR of 120-130 will give you a10-11 minute per mile pace.

While you are running, you should be able to talk comfortably and breathe deeply.  No huffing and puffing.  After you finish the long run, you should be tired but not exhausted until you break the 15 mile barrier.  Practice the long slow runs.  Get it right while you are still on the easy phase of the long runs.  It seems like a waste of time at first but these runs are very important to building stamina and preventing injuries on your quest to complete a marathon.

When you break the 15 mile barrier, a mistake can kill your chances at finishing the marathon.  It is really difficult to recover from an injury on big runs because your injuries occur on a fatigued body.  Pay attention to your body, you need to consume calories, sodium and water on the long runs.  I know that I don’t drink enough water from the fountains along the trails so I carry water.  I start out with the bottle filled with an electrolyte drink then go from there.  I try to drink 4-28 ounce bottles during a 3 hour run.  I drink some water before I start the run.  One bottle for the first hour.  Two bottles during the second hour and one to two bottles for hour 3.
Run slow, eat, drink and consume electrolytes.