It's Labor Day, so those of you training for the Chicago Marathon, New York Marathon, Marine Corp Marathon, and other Fall marathons, should be nearing the time for your "Long Run". Here are a few tips to make your Long Run as productive as possible:
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Experienced runners will tell you that the two most important workouts for marathon training are the weekly Long Run and the weekly Track Workout. We've discussed Long Runs in other Blogs, but here, we discuss Track Workouts:
Like many athletic-minded folk, I've had my fair share of foot problems and injuries through the years. Plantar fascitis, blisters, ankle tendonitis, and the worst of all...multiple metatarsal (toe) stress fractures.
People from the heartland will recognize the farming mantra in reference to corn stalks, "6 feet high by the 4th of July." Back in the old days, before high tech farming, corn crops were thought to be healthy and on schedule if the stalks were 6 feet in height by July 4th.
Well, if training for an October/November marathon, your long runs should be 8 miles high (okay...long, but it doesn't rhyme) by the fourth of July.
Although I am an advocate of training on time instead of mileage, the holiday marks the time when fall marathon runners need to begin jogging a measured distance for thei
If your same 30 to 60 minute jogging route is becoming somewhat mundane, try spicing up your run workout with a few of these popular drills and workouts:
Start with a slight incline (3 to 4 degrees) and progress to moderately steeper hills after a few weeks. If you live in the flatlands of the Midwest and the only ?hill? is a highway off ramp, this workout can be performed on a treadmill with an incline setting. Assuming your run up lasts for about a minute, repeat the ascent 6 times the first week and add a repeat each week, so after a month you?re doing 10.
So Uncle Sam was good to you this year and you can?t wait to spend that new found cash, huh? If you?re planning on beefing up, or should I say, slimming down that bike for a quicker 2 wheel split, here are a few things to keep in mind:
1. First, Go Aero
If you don?t yet have an aero bar on your bike, buy one. The snake-like apparatus will help you shave more time off of your split than any other bike part. A horizontal back position is crucial to a fast ride. Good options range from $100 up to $400. I suggest spending the $100, and saving the other $300 for new wheels.
Now that my spider bite has finally healed, I am making the come back to running. Since I?m no longer a full-time sponsored professional athlete with an unlimited shoe supply, I headed down to the sports store to check out some new running shoes. Until this point, I have been 'limited' to choosing from just one brand.
Wow, the number and array of available brands and features are mind boggling. The funny thing is that as a seasoned runner of over 20 years, I found myself making so many mistakes.
No, this isn?t a depressing delve into the dining choices of dead men walking.
This time of year, in addition to tuning up that bike, buying a new pair of run shoes, and starting your training in earnest, you should also begin to experiment with a variety of foods that might end up being your pre-race meal the night before an event.