QUALITY GOES THE DISTANCE

This morning I ran a 10-mile training run in 72:55, a 7:18 pace. Running partners, Randy and Lisa Haas, both former Olympic Trials Marathon competitors, accompanied me, keeping the pace brisk. Randy, 50, possesses a personal-best marathon time of 2:17; while his wife has a best marathon time of 2:47. Both are still among the top Master's runners in Pennsylvania. They are featured in the 'Cast of Characters' chapter of my book, "Running Shorts." www.runningshortsbook.com. Randy has his own chapter, entitled, "The Best." When you read about him you will be astounded by his story of success. It renders many of our excuses as lame.

Most of us realize that a 'long run' is an integral component of our training regimen. To elevate yourself to the next level, however, you must do more than just 'run' your long run. You need to turn your long run into a 'quality' long run.

Prepare for your long run in a similar manner as you would for a race. For example, yesterday I ran only 4 miles. As a reward, give yourself a day off after the long run, or take a slow, easy day.

Run your long run at close-to race pace. Four weeks ago, I ran the Philadelphia Marathon in 3:05, an approximate 7:03 pace. As I build toward the Boston Marathon in April, I will increase my long run mileage, and decrease the pace. The next three Sundays, I plan to run 12, 14, and 15-milers. I hope to complete the runs in a 7:15 or under pace.

By running a harder pace on your long runs, you are training your body to run harder over longer distances. You are preparing yourself psychologically for your long race, and physiologically, you are building capillaries, those blood-flow conduits you need to 'go the distance.'

Quality long runs are especially beneficial for races of 10 miles or above. If you are training for a marathon, do a quality long run every OTHER week.

These quality long runs will cause your race times to plummet, and you'll feel much better in the hours and days after you cross the finish line.