Las Vegas Marathon

This weekend is the Las Vegas Marathon and there are a number of Barrie RoadRunners traveling to the event. So good luck to all and bring us back some info and pictures.

Getting Past the Wall in a Marathon

The following article was featured on the Sudbury Rocks website

Fixing the FadeHow to feel strong in the final miles of your next marathon

By Greg McMillan, M.S.
As featured in the September 2007 issue of Running Times Magazine


Like most first-time marathoners, I sailed through 18 miles of my first marathon feeling like a million bucks. By 21 miles I wasn’t worth five cents. I faded badly over those final six miles. My second marathon was even worse. Run in hot and humid conditions, I was reduced to the marathoner’s survival shuffle even earlier.

By my third marathon, I figured a few things out and voila! — no fade. I finally felt like I actually raced the full marathon distance and set a 10-minute personal best. Here are the three things that I find help fix that marathon fade.

Fix #1: Decrease Your Delta
When I first evaluate a runner’s marathon training, I calculate what I call the “long run delta.” The “long run delta” is the difference between your longest long run in your marathon phase and your average long run in the six weeks prior to beginning your 12-week marathon-specific training. For example, if your average long run prior to marathon training is 14 miles and your longest long run during your marathon plan is 22 miles, then your long run delta is eight miles (22 - 14 = 8). If you regularly run 12 miles and your longest run is 22 miles, then your long run delta is 10 miles.
I’ve found that if runners simply decrease their long run delta (meaning that they increase their normal long run distance prior to marathon training), they are less likely to fade in the final few miles of their marathon. I’ve also found that a long run delta of six or less miles works best for runners hoping to qualify for Boston.

Clever runners, of course, suggest that it’s easy to get a long run delta of six or less. All you have to do is do pre-marathon long runs of 12 miles and marathon long runs of 18 miles. While this is a popular strategy for beginning marathoners, it isn’t the best plan if you’re trying to fix your marathon fade. You need to condition the leg muscles to withstand the stresses of running long. You want to improve your body’s ability to fuel these muscles for the long run. And, you want to callous the mind to running while tired. These are best accomplished by running more and longer long runs.

If you plan at least one 22-miler in your marathon plan, make sure that you are running a few 16 to 18 milers prior to starting your 12-week marathon training program. Increasing your pre-marathon long run length, combined with adequate marathon-phase long runs, is the best way to decrease your delta and fix your fade. There simply are no shortcuts to faster marathoning.


Fix #2: Add Four Fast Finish Long Runs to Your Plan
I learned about the fast finish long run from Gabriele Rosa, the coach of world-record holder Paul Tergat. In this type of long run, you start at your normal long run pace but run the last four to 10 miles at your goal marathon pace. If you want to run 3:30 for the marathon then run the last few miles at 3:30 pace. Want to run 2:30? Then, run the last few miles at 2:30 pace.
The idea is that you are training your body (and maybe more importantly, your mind) to run strong even when you are tired, just like you will need to do in the marathon. My experience is that runners who perform four fast finish long runs (one every other week) in their training are much less susceptible to the finishing fade.

Why four? I’ve learned that doing more than four fast finish long runs causes runners to peak too soon. Your best runs become the fast finish long runs and not the marathon. Less than four fast finish long runs can work, but more often I find that runners need more of this type of run to really dial in how to run them well.
I suggest that runners start with a 14- to 16-mile long run about eight weeks prior to your marathon, with only the last four miles at goal marathon pace. Two weeks later, extend the total length of the run as well as the marathon pace portion by one to two miles. By the fourth one, you end up with an 18- to 20-mile run with the last eight to 10 miles at goal marathon pace. There is no doubting that this is tough running but it really helps condition the body and mind to running marathon pace when tired, thus fixing the fade.

Fix #3: Add One or Two Super Long Runs

For most runners, decreasing the long run delta and adding fast finish long runs should take care of the fade (assuming proper pacing, and adequate fueling and hydrating before and during the race). If, however, you are still fading, I suggest one more fix: adding one to two super long runs.

A super long run is an easy long run lasting 24 to 28 miles. The goal of the run is to provide a very large stimulus for the body to adapt to the marathon distance. A slow pace is better than a fast pace, as you simply want to stay out there for a long, long time.

This type of workout is very stressful to the body and you must alter your regular training before and after it to recover. I never advise more than two super long runs in a marathon plan, spaced apart by four weeks; I like to schedule them eight weeks and four weeks before the marathon. Also, you must take three to five days of just easy jogging or cross-training after each super long run — don’t worry about skipping workouts or even the next weekend’s long run in favor of proper recovery. You have really challenged your endurance by running a long, long way and now must provide the body plenty of rest in order to reap the benefits.

Greg McMillan is an exercise physiologist and USATF certified coach who helps runners via his website www.mcmillanrunning.com


Copyright ©2007 Running Times Magazine. All rights reserved.

Cruise to Run

Anyone interested in a cruise this winter. May be this is for you. The Cruise to Run.

Cruise To Run - The Ultimate Runners Vacation

The itinerary is set for the Cruise To Run. Space is still available although very limited. If you, your club, family or friends are interested in going, now is the time to book.!!! The Cruise is great for both serious and recreational runners/triathletes.

To book or for more info visit our web site www.cruisetorun.com


Saturday January 12th -Set sail aboard the Crown Princess from San Juan Puerto Rico
Sunday January 13th -Day at Sea- Meet and Greet Breakfast, seminars, use of fitness room, track and treadmills.
Monday January 14th - Barbados - 5k race and afternoon swim.
Tuesday January 15th- St. Lucia - 8k Vigie Lighthouse Run
Wednesday - January 16th - Antigua- A.M. Run to Fort Barrington 13k Afternoon hash with the Antigua Hash House Harriers
Thursday - January 17th - Tortola challenge the Mountain Run up to Fort charlotte- 947 ft. climb in 2k. Awesome Scenery.
Friday January 18th - St. Thomas- 5k Prediction Run
Saturday Jan 19th - Runners Depart- San Juan Puerto Rico

Guest speakers on the Cruise include - Bart Yasso CRO of Runners World Magazine
Lisa Bentley 11 time ironman Champion

There will still be time to enjoy the beautiful Crown Princess, beaches, snorkeling, shopping and more.


If you have any questions about the Cruise do not hesitate to contact me at instride@primus.ca or by phone at 905-562-8669

Jerry Friesen
Cruise To Run Organizer

Kempenfelt Triathlon Club

If you ever had an interest in doing a Triathlon, this is more than likely the club for you. Next to Artic Bullfighting, Triathlons is the fastest growing sport globally. Oh,...it's true.
feel free to contact me ijamie63@rogers.com

Burlington Runners up coming events

The Burlington Runners have asked to pass on their newsletter to our members. It contains numerous evetns over the next while so check out the link below.

Burlington Runners

The Toad

It may seem early, but the registration for "Run for the Toad" has opened. The race isn't until October 4th next year, but it always sells out early. Great event and well organized.

Run for the Toad

Mississauga Marathon Weekend deal!!!!

Are you planning on doing any of the Mississauga Marathon Races next May? If so the Residence Inn by Marriott – Creekbank is offering the Barrie RoadRunners a rate of $109 per night including hot Breakfast. The hotel is 10 minutes from the Starting Line at Square One.



Mississauga Marriott

Mississauga Marathon

Poll results

Well the first poll we have conducted is over and the Half Marathon wins out as your favourite race distance, narrowly beating the marathon. We will probably do this one again to see if the numbers change. Look out for more polls soon.

PB in Philly

Congratulations to Ron Leigh who ran a personal best in Philadelphia (3:19) capping off a great running season for him. Hope you enjoyed the game afterwards.

Weekend Races

This weekend is the Philidelphia Marathon and both Roger & Ron are headed down, so good luck to both and let us know what it like. It is supposed to be flat & fast.
If there are any other races that anyone is doing in the next few weeks let us know.
Who did Hamilton? How did it go?

Shirts

The following was written on the Barrie RoadRunners site regarding the New shirts:

Shirts will be again available for Pick Up after the Sunday run. Please be there as I can not keep doing this week after week.

There are people looking for shirts so if you want to sell your shirts for whatever reason please let me know sizes etc.

Anyone who wants to order there will be a sign up sheet in the store on Sunday. Long sleeve $50 and short $40. $5 from each will go directly too the roadrunner Running Group for things like - Web Sites - Advertising etc.

New feature

To the right of the page you will see a new feature, a link to a collection of Running route maps around Barrie of varying distances.
There are a few maps listed now, with more to come and more features to come. Check back soon!
Eventually you'll be able to upload maps to the site to share, but for know if you have maps you'd like to add please
email them to Scott at swhynot@pavliks.com

RoadRunner Shirts are in!

The RoadRunner shirts have arrived and James Rooney is handing them out at The Runnign Room Run Club. For those that haven't paid, your money is overdue. There has also been some talk of ordering another batch, so for those that are interested see James. Again a lot of credit should go to James for the the work he has done to get these shirts for us.

Back up and Running

We are back up and trying to catch up on the activities of the past week and a half. The Niagara Marathon took place on October 28th and Congratulations to all those who completed their races, especially to Oliver Owens who qualified for Boston with a new PB (3:19).
This past weekend was the Angus Glen half marathon and as usual there was a large contingent from the Barrie area. Congratulations again to all.
If anyone has any pictures or reviews of either event pass them on and we'll post them.

Cross Country

Fall brings not only the best world-class marathons, but cross country running, and it's not just for high school students! Yesterday was the Ontario Masters 8k Cross Country Race at Sunnybrook Park. Barrie representation included Hellaina (as is tradition), who even garnered a second place age grouping medal. For more information on cross country and the indoor and outdoor track scene, visit http://www3.sympatico.ca/ontario.masters/ .