Chasing Amy: Long Runs

Posted: January 6, 2013 in Running

TIPS TO RUN ACROSS THE GEORGE WASHINGTON BRIDGE  


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TIPS TO RUN ACROSS THE GEORGE WASHINGTON BRIDGE (this bridge is NOT a part of the marathon course!) *Details on the Little Red Lighthouse are at the bottom of this blog. I've included some details about my own long run training. But first, here are the details for running across the GWB from Manhattan to NJ which I did this week for the first time ever!


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-You can take the #1 train and get pretty close to the GWB or run there from your spot as part of a long run!

-South Footpath is open this time of year, follow the signs. 

-WATCH OUT for BIKERS!

-Prepare for winds, light jacket is good if it's below 60 degrees.  There is a lot of traffic so it's noisy!  Don't wear headphones for your safety!

-Once you get across, got North two blocks, across from the EconoLodge there are a set of stairs that go up to the trails that lead down to the Hudson River… it's heavily wooded and trail running for about 1/2 mile to 2 miles depending on what you choose.  It's a great time of year to do this run and the colors and lookout spots are GREAT!!!  I did this just by following the signs and found it fine.



Long runs really are the secret to a good marathon.  They not only prepare you for the stretch of time on your feet but they also give you the confidence that you can make the miles!  I've learned that for me building up to long runs should happen over a 12-15 week training period.  I start with a 6 mile long run on weekends and then reaching my longest training run about 3-4 weeks before the race - for the marathon, mine has always been 22 miles. After I do that distance I am ready for the marathon and I start to taper my miles. I don't think overdoing it with logn runs helps you do any better — you just need to make sure your body gets a chance to practice the stress of a long long haul at least once.

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BUT.  I struggled with an injury early in my training this year and I'm trying something different.  INSTEAD of long runs according to miles.  I'm doing TIMED LONG RUNS.  The reason is that I don't want to get injured.  I just want to be ready for the race.  And this article on RunKeeper made sense to me.  Basically the focus is on quality not quantity. Here's the chart they include in the article.

But no matter what your long run — MILES OR TIME…..THE NUMBER ONE RULE on a long run… practice what you plan to do on race day with water, food, socks, shoes, laces, chaffing, clothing, etc. 

My favorite long run in from Midtown West to Riverside Park and along the Hudson all the way to the George Washington Bridge. I like it because it's simple, there's water, restrooms, the colors are starting to change, and I love running to reach a landmark! This week, I made the one mile trek across the George Washington Bridge.

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The NYC Parks Department leaves the water fountains on through the fall.  There are several restrooms at the Piers, the tennis courts, and near the Little Red Lighthouse.  The trees are amazing along the Hudson River.  While most of the path is not in the shade, there are some areas that are so even on warm days there is a bit of shelter and a tiny wind off the river.  There is a childrens' book about The Little Red Lighthouse at the base of the George Washington Bridge.  The lighthouse still works and some Saturdays they are giving tours!  I suggest looking for a destination for your long run — even if it's a corner store where you will be buy water at the half way point — it gives you something to look forward to as you go the distance.

Also, if you don't want to do your long runs alone… I highly recommend the training groups — many of which meet early on Saturday and Sunday mornings.  You can also find NYRR long runs and people to train with via the running facebook sites or meetup groups!

RUNNERS WORLD MARATHON TRAINING PLANS

Best Places to Run NYC

Best Routes

NY DailyNews Running Dialogue

Metorologist Amy Freeze

By Amy Freeze

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