How Far for Long Run?
Question: I've currently been training for a marathon that's a month away (Ogden Marathon) this will be my second marathon. I ran the last one in 3 hours 47 minutes, which I was on a 3 hour 15 minute pace, but was very fatigue after the 20th mile (probably called the wall syndrome), because I don't think I ate properly during the run (only half of a GU), but I did drink a lot.
I've been running three times a week, usually 10 miles two times during the week, and a long run on Saturday (I try to do tempo running in one of the runs). Now I plan to run 4 times a week for the last three weeks, my goal is to qualify for the Boston Marathon at 3 hours and 15 minutes (age 35 by the next Boston Marathon). On my last three long runs I've ran 19, 16, and 20 milers.
What distance do you recommend I do for the next three Saturdays? I want to be running strong at the end, because in my long run training I'm at the 3hour and 15 minute pace. I take my first energy gel about a mile into the run and then one every half hour after that. Any advice you can give me I would appreciate. Kory
Answer: It sounds like you are doing the right training for your upcoming marathon! The best length of the longest "long run" varies with individuals. Personally, I felt stongest and in best "marathon shape" if I was able to do 2 to 3 long runs in training at 20-22 miles. Also, I found that a good taper is very important. My last long run would be 3 weeks prior to race day. Taking a GU every 40 minutes worked for me. I also tried to drink plenty of an electrolyte beverage on the weekends when I was running long. I hope this helps and that you achieve your Boston qualifying time!