Guest Post: Long Run ...by Pat Walsh

** Long Run ** 

Key component of any training plan. Few recent questions and glad to address them.

It is “the’ vital part of the Marathon training or anything from 10 mile onwards. The Marathon is a Long Run so the Long run is the key work out every week. NO debate on this.

Rest day beforehand is important and increase food, water and rest in the preceding 2 days. A good nights sleep is vital. Start the run hydrated, but try not to drink or eat too much just before you start as otherwise there could be “issues”...

Once you are running, start drinking straight away and if the run is a distance you need extra fuel on, then start eating or taking whatever from the off. Too late to be doing any of this in the last few miles. My own opinion is 250ml water every 5 miles as a minimum.

Great time to practice what suits for the Marathon with sports drinks and gels so keep trying to find what suits best.

* Should Long run be slow or should it have a pace plan?
My take on it…
I feel you must do some few of the miles somewhere near your “hoped for” Marathon pace.  
How else will the lungs / legs get used to running at that pace for a prolonged period?
How will your digestive system get used to whatever you are taking? What works at a slow pace might not work on Race day.  
What doesn’t work at speed might well be fine on Race day.Start slowly and allow the body time to settle and get used to the run. 
After a few miles then pick it up slightly. Don’t be tempted to go too quick or speed the last few miles.  
Slow down the last mile or 2 to help recovery.
Marathon training means being ready to run again next week.
Try to find partners who are in roughly the same pace. It is ok to mix with faster or slower runners for a while, if early miles are handy for all and then push on for your own pace.

** Important ** 💞🙌👌
Thank your running partners for their company and help. If anyone has hit a new “Longest Run” then congratulate them. You must support and help your fellow runner. 
Only us "long run people" fully get what has just happened.

You will go home to be asked 
“what took you so long?” 
“will you do the shopping” 
or “will you cut the grass?” 
And the dreaded “Will you take the lads to the blitz?”

These people do not know you have just run 16miles.. 

* Try to get a little walk at the end of the run. 400M easy stroll can help the body transition from running to resting and prevent some lactic build up and stiffness.

* Try at some stage that day to lie down for 20 -30 mins and let the body relax and recover from the pounding on the road. It does help the recovery. A short easy stroll later in the evening is good as well.

* Eat quality food to replace lost nutrients and rebuild the muscles. Loads of water as you are slightly dehydrated and need every drop you can take. Try to do some some stretching and light mobility work at some stage. Personally I find it easier to just walk after a run and do this later in the day.

* Day after should be a rest day with maybe a walk or an easy cycle. Some people like to do a very easy run and if that is your preference then good. Make it easy and stop when you are feeling a bit better.

Next week is another week. No medals given out today.

Have a good run.
Have a nice week.
#pwr #keeponrunning