11 Dec 2011 - Marahon training Long Runs

Well Marathon training requires not only consistency but a well tailored structured approach based on the individual. Whenever I speak to those that are trying to take on the 42.2km for the first time or run a pb the most common concern that arises is around "Hitting the wall". "Hitting the wall" will inevitably happen to almost everyone that runs a marathon BUT by following a specific training program this can be either eliminated or at least the severity of it reduced.
Specifically if done correctly the "Long Run" can limit the chances of your goal time slipping away from you as you aim for a time in your goal marathon or any distance below this. I specifically am a believer in making sure your Long run is not only about distance but also pace. How can you expect to run well on race day if you havent adequately prepared?
On Sunday the 11th of December I was lucky enough to "Put to the test" a specific long run. At the Canberra 70.3 Ironman I was lucky enough to race with a strong team to easily take the 1st position in the team category eventhough for me, running, I had only ever had the intention of running the race as a specific training session.
I Ran the Run leg after a solid swim and fantastic bike effort from my other team members. The intention was to run at a my typical long run race pace for the first 5km then run at my target Maratjon pace for the last 16km. Due to the course being on bike paths, being narrow, and the traffic on the course-I was pleased to average around 3:22's per km although my target was 3:17. I finished strong and felt I could have done more at this pace but today was all about learning and combining a specific long run into my Marathon prep. We won the teams category by over 25 minutes in the end and I was pleased with how my race/session went.