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"When you spread your mileage more evenly throughout the week,D. an exercise physiologist at Eastern Michigan University Runners likely get similar fuel-efficiency benefits from completing a 90-minute run at a fast pace as they do from running more slowly for two hours or more he says "By running at a moderate pace for 14 miles instead of a slower pace for 20 miles the runner is recruiting the fast-twitch fibers more and causing a similar adaptation" McGregor says "For the time-challenged runner this is the way one can keep up with or pass those running longer distances"Humphrey has the runners who don't do 20-milers log more total mileage each week and run fast at least twice a week to ensure that they build the strength and efficiency that they will need for the marathon In a peak training week three weeks before the race for instance the longest run is 16 miles instead of 20 Rather than completing one high-intensity workout runners do long intervals one day then they do a 10-miler near marathon goal pace two days later "This method gives you an opportunity to not only run a good race" says Humphrey "but also to embrace the overall idea of training consistency that will make all of your training better" Substitute WorkoutsReap the benefits of long runs without risking injuryKevin Beck a coach based in Dover New Hampshire recommends substituting one of these workouts for your long run every other week Follow each "shortcut" with one day of rest and one day of easy runningFast-Finish Run Run eight to 12 miles at a comfortable pace and finish with two to three fast miles at your half-marathon or 10-K pace Those final miles will simulate the challenge of finishing strong in a much longer run and will help you finish the race equally strong 90-Minute BlastWarm up with 10 minutes of easy jogging then run for 90 minutes at an effort that's just short of what you'd run in a race The extended hard run will require as much glycogen (fuel stored in the muscles) as a longer run done at a slower paceDivided Long RunInstead of doing a 20-miler one day and taking the next day off run 12 miles at a conversational pace two days in a row On the second day you'll be fatigued from the previous run so you'll get the same endurance boost as you get from one long runBuild your Base: Before taking a shortcut to your long run make sure you can comfortably run at least 12 miles Tags: RW April 2009 7:20,bright colored nike sneakers, Unfortunately, Oh geez,air force 1 mens shoes, but the race is obviously set up to be fast as a final chance for a half dozen or more guys to get into the Trials. the Clayton provides a protective cushion from the ground and high, lower,huarache style sandals, This is the effort where we run intervals, or the effort level that is flat-out hard.
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