Hallo, As I'm getting no reactions in the "general running" forum, I hope to be luckier on this one: "I would need your advice on the a.m. subject: In my case, running is fun. Running anything between 10 and 26-28 km is fun. Running 30+ km is definitely NOT fun. The problem is that as preparation for my first marathon in June, I'm supposed to run 30+ km every second week and so far (2 x 33 km, 2 x 31 km) I've finished pretty much dead. Today, after 31 of the expected 33 km, I just ran out of fuel, no special pain, the motor just stopped, and there was no way to get the engine back in action again. Right now I don't see how I can keep dying for 10 more km in order to finish the 42km. I'm really wondering: - Is 30+km ever going to be "fun", or should I resign to suffer every second weekend until the marathon is over? - I just carry 1 l of gatorade+water (drink belt). Should I consider doing shorter loops, in order to get home and reload again? - May be you'll say my training pace is too fast, but I have the feeling that if I slow down, after 3 hours or so, my legs will just get fed up and stop anyway As I just said, your advice is more than welcome, it would be really great to find a way to enjoy even the "very long" (at least for me) training runs Thanks in advance Rafa"

Looking at your log and comparing recent race times to recent long run times, the answer is simple. You are running your long runs too fast. Slow down by another minute per mile at least. You should never bonk on a long run. Add more hydration and maybe some gummy bears and all is good.

Perhaps the problem with responses is that not so many of us are very good thinking in min/km. I would have to agree that you're probably taking things too fast on the longer runs. I finally started "understanding" the relationship between distance and pace after my first marathon. Interestingly enough, 35 km+ feels rewarding and not so painful since doing the marathon, despite my long training runs being 75 sec/km faster (2 min/mile). I remember when my half-marathon distance runs felt that way. I think on top of adjusting your run pace, you definitely need some sodium and sugars for every hour run, plus water. I generally run with a full 1.8L Camelbak and at least one gel for every 8 km (I like having one or two extra available.) Beyond this advice, you need to: -Repeat the same distance or longer a few more times -Change routes, scenery -Add, remove, or change partners -Remove any factors that cause you be less motivated, or that may cause you difficulties For example: - I catch up with someone running 1/2 my distance for the second half of my run. - I find a different park to run through - I dropped using music because I find myself less motivated if I have problems with the music. - I get up as early as possible to avoid running across people whose activities that may interfere with my running.

One more thing--training slowly also benefits your training by keeping you in the aerobic zone, this will have a better training effect than doing long runs in a aerobic/anaerobic zone. There's a user group on low heart rate training with a lot of good info on aerobic training: http://www.runningahead.com/groups/LOWHRTR I don't necessarily think you have to train that way 100% of the time as some do, but doing your long runs in that range is a very good idea and also has less chance of injury. You might even consider using a heart rate monitor to gauge your effort.

- I lost 2 kg during the training today, can this be considered as normal, or should I try to eat more during the long run?

This is normal and carrying extra food won't help. It's just water weight that you lost (unless you had some diarhea on the way which is doubtful given that you enjoyed the run.) Knowing your sweat rate is an advantage going into your marathon because you can better estimate how often to take water at the water stops. When you get done running, drink some water. Since you lost 2kg, you should aim to drink 2kg of water (about 1.5 to 2 liters) - but don't drink it all at once since you'll just piss it back out. Drink it gradually over the span of the rest of the day. I'll just drink a glass of water as soon as I finish, then have two more glasses of water over the course of the next hour.

Hi, - somebody mentioned that a cold bath is a good idea after the run. Well, I tried it and almost got a shock. I guess after losing 2 kg, my body needed to keep some warmth instead of giving it away, right? Rafa

A cold bath after a long run can really help by quickly bringing down the inflammation. I run the tub full of cold water, get in and adjust for a few minutes, then add the ice, that way it's not such a shock. And wear a towel or shirt to keep your upper body warm or you will quickly get chilled.