Day 36: Training Specificity for Your Long Run
8 miles, 55:28 - 6:56 pace (7:29, 6:57, 6:52, 6:45, 6:53, 6:56, 6:48, 6:46)
Nice run! Warmed up quickly and kept a pretty consistent pace throughout. Felt no pain in my ankle. I've been alternating ice and heat at night and have avoided wearing those shoes I mentioned yesterday.
With the weekend long run coming up, I'd like to talk about training specificity, especially as it relates to your long run.
Training specificity has to do with tailoring your training to prepare you specifically for the race you're training for. For marathoners the long run is the most important run of the week. I like to think of it as the dress rehearsals for the marathon. There are several elements of the long run you will want to keep in mind to ensure you maximize its benefits and best prepare you for the big race.
Distance - Since all marathons are 26.2 miles, I recommend at least 3 long runs between the distance of 18 and 22 miles.
Pace - To run your best marathon, you have to run smart. The core component of smart running is proper pacing. Running negative splits (faster second half than the first) is the way to running your fastest time, so make sure you practice running negative splits during your long run.
The Course - If your marathon contains hills, your long run should have hills in it. But more than that, you need to know where the major hills are (toward the beginning, middle, or end) and set up a course that matches it. Furthermore, find out how long and steep the hills are and try to replicate them. The best way to do this is to visit the course, but if that isn't possible, most marathons have information on elevation grades on their web sites.
The Time - Most marathons are run in the morning, so that's when I recommend you do your long run. Find out the exact start time of the race and run as close to that time as possible.
Clothing - Since the long run is the dress rehearsal, you want to wear the same clothes you plan on wearing for the marathon. For you beginners, this is the trial and error period to see what feels best. Clothing that should be considered include shorts, singlet/shirt, socks, shoes (you may race in a different pair, but make sure the make and model are the same), watch, and for women sports bra. Other accessories you may want to try during your long run are sunglasses and a hat to determine if you want to wear them in the marathon.
Hydration and Other Aid - During your long run, it's important to get your body used to taking in water, energy drinks, and other energy replacement products like gels or Gu. I set up an aid station at the start and run a series of 2-3 mile loops. My aid station consists of a table set up with pre-poured cups of water, some form of energy drink, and energy replacement product. After completing each loop, I take at least one of these. This is a great opportunity to determine what products work best for you and when you should take them.
Are there any other elements I should add to this list? If so, please comment below.
