Tuesday, May 8, 2007

Loooong Run THIS Weekend

So I am going to try AGAIN to get out to Whites/Edwards Ferry on Sunday for a long run. Again, it's a 10 mile loop...ALL of it on the towpath/dirt road. I plan on doing it twice. Some can join in for 10, for 13 (there is a mini-loop) or somewhere in between.

PLUS - beautiful country.

MINUS - it's approx 10 mins further away than Rileys Lock. I need to make these long runs "adventures in exploration" in order to get through them!


Last Sunday I ended up running 20 at Rileys...doing our normal loop but then going RIGHT (instead of left) when we hit the towpath (after River Rd/corn field section). I jogged the first mini-loop with Melissa then hit my first mile on the towpath in 6:30...dropped down comfortably to 6:15s, 6:00s and then hit miles 18 & 19 in 11:47, before cooling down. The goal was to run it comfortably without exerting too much energy.

18 comments:

MAX said...

Jake, Melissa et all, you need to do one 24 mile run on the roads to see if the bod can stand the pounding. don't wait until race day. the time is now!

MAX said...

Jake, Melissa et all, you need to do one 24 mile run on the roads to see if the bod can stand the pounding. don't wait until race day. the time is now!

KLIM said...

I think that run you describe would do more harm than good to ME.

Per my shin problems, I try and stay off the roads as much as humanly possible. I avoid any long runs on the roads for fear of the pounding. Since high school, I've tried to run 75-90% of my runs on natural terrain. I also don't want to do long runs over ridiculous terrain (mega hills) so C&O seems like a good mix.

I am fairly certain my bod can handle the pounding...on a limited scale (ie - race day), but I certainly don't want to test it pre-race.

If my leg snaps during or after the marathon, so be it.

Matias said...

I'll provide company for the first 13 miles.

MAX said...

Jake i am only going to do this run with you if you provide info on the landscape and natural settings, etc. In other words, if i am going to run for friggin 2 hrs on this flat gravel surface i want to be educated along the way.

also, whos bringing donuts, bagels, beer, etc? I will bring gatorade

KLIM said...

I will tell great tales of courage, hardship and romance about how this land was tamed from the "red man" and vicious bears.

I can also promise a good chuckle and a stiff drink.

Matias said...

What time were you thinking? We gotta take care of our mommas on Sunday, so I was thinking 9am

Matias said...

There was a good article on marathon workouts in the latest washington running report. Lots of goodies on the science behind storing glycogen and the benefits of the long run... Merkel mentioned how important it is to start carbo loading a week in advance of the big race. I got similar advice from the PRs about having an additional serving of rice/pasta every night five days out from the marathon. Super saturate those muscles with glycogen and then burn those sugar stores over 26.2.

I also found the article on organics ironic.

KLIM said...

I was thinking 10am b/c of the extra distance...but then again my momma is in Massachusetts.

Maybe we can split the difference and make it 9:30am? You would be out of there by 11am.

Havegoats said...

Hmmm... interesting about the carbo loading. I do the opposite, and know a number of guys who do the same. Carb depleation the week before... slow down one's process of metabolising carbs... and then the night before- bam... full on carbs.... energy sticks with you longer. I'm interested to disucss this on the run

KLIM said...

Matt Ernst told me to go heavy with liquors the night before...especially those from the highlands of Scotland.

KLIM said...

Here is the route/map to where we are meeting...complete with mile markers. The first 5 miles are run along the towpath. If I remember correctly there is even a waterstop/bathroom around mile 3 or 4.

I think one would need to mapquest "Edwards Ferry Rd/River Rd" intersection...I think the town in Poolesville.


http://www.mapmyrun.com/run/united-states/md/poolesville/374930829

Matias said...

9:30 it is

Matt Ernst said...

Jake,

That is an unpublish training aid....

Wiggy said...

I won't be late this time... I am running a 5k in philadelphia a week from sunday, Max-if you are going to be there sunday, could you bring my singlet? thanks bud

christiam said...

I'm out of town this weekend, so I'll be MIA

Melissa said...

There are some good threads on letsrun about carb depletion/loading:
http://www.letsrun.com/forum/flat_read.php?board=1&id=64565&thread=64111
This article also has some info on it if you scroll down...
http://www.marathonandbeyond.com/choices/emmett.htm
Basically, it sounds like a moderate version of carb deprivation 3-4 days before followed by more carbs than usual the day before could be helpful, but the results aren't overwhelming.

MAX said...

you folks cannot read your way towards finding out proper nutrition and steps to take prior to the marathon. yes they(runners world insights) and sports doctor remedies might work for some and might not for others. Jake, remember that old school runners like John Kelly, Tarzan Brown and even Bill Rodgers had no idea what to eat or drink. I think back in the day they would do nothing except rest and sleep a lot before the marathon.


Bill Rodgers told me he would eat one peace of light rye toast the morning of the marathon and did nothing differently, eating-wise,the week prior to the marathon. In those days, there were no gu and gatorade stops. I do not think Wilson or Wardian are particulary religious about carbo loading and such, either. Wilson drinks magic tea and lots of simple stews and such all the time.

all of you are experienced runners who have talent and will do fine. I believe that its more mental and confidence oriented. Get tough mentally and think about how easy and fun it will be. I had a great time at the National Marathon last year and even more fun at Boston because it was fun and I looked at it as a way to enjoy myself and test my limits. The race I hated was Marine Corps. I spent so much time before hand preparing that it was not much fun and a chore.

As for training, I really recommend doing one more tough run prior to the marathon. 20 miles of on and off pushing and then going easy and then pushing again.

Mix it in with hills and force your legs to use power before the end of the run.

In other words, you need to experience and feel OK with pain and death prior to the marathon. once you have done this you are good to go--------------M