Bull Session 2: The Long Run
Over 200 runners showed up for Bull Session 2 at Bonifacio High Street earlier this morning.
– Photo courtesy of Craig Allan –
Bull Sessions head coach, Lit Onrubia, gave a talk on long runs to prepare TBR Dream Marathoners early on in their training.
LIT’S KEY POINTS:
The LSD (Long, slow distance): putting increasingly larger building blocks in place to support you through 42k.
- Emphasis on the “L” and the “S”. L = We start at 50mins and we build to 30k. S = slower than marathon pace.
- How slow is “slow”? 55-75secs/km slower than marathon pace, especially once your LSD starts going longer than 14k.
- Why run slow? Bec you get the same endurance benefit but lessen injury risk and receovery time compared to a faster run.
- Don’t run the day before or the day after an LSD. Rest and recover. If you need to exercise, do something “non-running”.
- Don’t use the LSD as a race rehearsal (i.e. running LSD at marathon pace). There’s a time and place for that and the race rehearsal gets longer for experienced runners (i.e. those who’ve been running for over a year and have done three 21Ks).
- Don’t ignore the walk breaks at the early stages of your run. The more you bank early, the more you’ll have later on.
5 Marathon Books that Lit Recommends:
Then, we were off on a 55 minute run following the TBR Dream Marathon Training Program by Coach Jim Lafferty.
We split up into 4 groups and applied the run-walk technique with varying intervals per group.
We were like a mini-race with Gatorade stations at both the start and midway point of our run.
We ended with a cool down led by Coach John Lozada.
No better way to cover the long runs than with fellow future marathoners, right? It was great fun. Until the next time!
– with TBRDM Batch 2 alumni “Kots Mike” and Macel, volunteer pacer Miriam, Jun, and Lit –