WDC

 LONG RUNS- ESSENTIAL PART OF YOUR TRAINING:
In preparation for the next race, I thought it would be helpful to introduce long runs training information provided by Jeff Galloway- Olympian runner.   In addition to your short runs, long runs are beneficial in improving your efficiencies during your race.  The long runs should be done once a week starting at 3 miles up to 14 miles.  Here are some tips FOR LONG RUNS:

1. Pace on long runs: 15 min/mi or slower. The pace of these long runs should be slow enough so that you are not huffing and puffing at any time--even at the end. (adjust walk breaks as the temperature rises). On hot days, start early enough so that you can finish before the sun gets above the horizon, being aware of safety issues, of course.

2. Run-Walk-Run strategy on long runs:  20 sec/run 40 sec/walk--(especially on hot days). There is no penalty for going slower or taking walks more frequently.

3. On all runs, whether walking or running, keep a short stride, with feet low to the ground--as in a shuffle. It is OK to walk fast by using quicker turnover with a short stride through practice--as long as you have no knee issues.

3. Fluid Intake on long ones: Generally, drinking water only (about 2-4 oz--60-120ml--every two miles) during a long one because water reduces the chance of nausea, and is absorbed quicker. Marathon Medicial experts recommend to not exceed 20 oz (600ml) of fluid an hour during marathons--and long runs. Most runners drink a lot less than this. The day before long ones, and the day after, Accelerade sports drink (see our website for more information)--about 6-8 oz (@200ml), every 3 hours, with other fluids as needed.

4. Blood Sugar intake:The most successful rule of thumb on long runs is the following: 30-40 calories every 2 miles (3K). Adjust as needed. You can try a variety of foods: gels, energy bars, gummi bears, sugar mints, sugar cubes etc., to find the one that works best for you.
The most important time to reload your important glycogen energy stores is within 30 min of finishing exercise--particularly a long one. After a long or fast run, taking 300 calories of a fuel that has 80% carbohydrate and 20% protein can be beneficial.

"HAVE A MIND THAT IS OPEN TO EVERYTHING AND ATTACHED TO NOTHING".                                          
                            Dr. Wayne Dyer author "10 Secrets for Success Inner Peace"