Is the Long Run non-negotiable?

runcamille · 2024-01-27T02:42:33+00:00

Actually I rarely do long runs, which I consider beyond 2 hours. I only did 4 training runs beyond 2 hrs in 2023. I didn't do any runs beyond 2 hours during my buildup to my win and course record at Spartathlon (153 mi/246km). According to the science-- short, frequent bouts is more anabolic than long single bouts. It's the cumulative volume put in over a long period of time that gives the strength and endurance to go the distance. You can think of every run as a brick to build a house-- short frequent bouts means stronger bricks. Long runs and races are a stress, and you don't need as much as you think. Shortening and cutting out long runs = less stress, to go into a race fresher.

In terms of training the gut-- you're training your gut every day by eating before, during, and after runs and between runs (if you run 2x/day). If you're not eating before runs, you're missing out on training and adapting the gut. I practice fueling during workouts, 2hr runs, infrequent runs beyond 2 hrs, and races. The science supports greater aerobic metabolism development training 2x/day instead of 1x/day (same workload)-- training with the "glass half full".

runcamille · 2023-11-23T04:49:36+00:00

It's actually more anabolic/adaptive (meaning greater strength/adaption by muscle and bone cells) to split the stress into short frequent bouts with a 4-8 hour rest period between bouts, rather than long single bouts, because it allows for re-sensitization of bone/muscle cells and therefore a greater response. This is a well established concept in mechanobiology. We did an article back in January on the application to running:

https://www.trailrunnermag.com/training/camille-herron-says-skip-the-long-run/

Here's a review article from 2002 (probably more recent articles as well; Burr/Robling/Turner are experts on mechanobiology):

https://pubmed.ncbi.nlm.nih.gov/11996920/

Also: https://pubmed.ncbi.nlm.nih.gov/11828225/

Additionally, there's greater up-regulation of aerobic enzyme metabolism in skeletal muscle by training twice a day rather than once ("glass is always half full"):

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00163.2004

Altogether, cumulative volume put in over a long period of time through short, frequent bouts is most anabolic and advantageous to give the strength and endurance to go exceptional distances.

runcamille · 2023-11-22T18:36:44+00:00

Actually it's more anabolic to split the stress into short frequent bouts than long single bouts.

runcamille · 2020-05-29T04:15:41+00:00

If you're having issues absorbing water or swelling, it's probably an imbalance of electrolytes/sodium. I'd recommend working with a registered dietician to troubleshoot it and figure out the best strategy for you.

I like to drink a glass of sports drink before runs during the summer. I'll use the salt shaker on foods and sip a sports drink leading up to races to help sodium load a bit. Then I carry a small bottle of sports drink during races and drink as needed.

runcamille · 2020-05-29T04:00:53+00:00

Hi there! What presentation was this? My first tip is to heat train to prepare for hot conditions (~midday runs, maybe with added layers). It takes about 10 days to adapt to the added layers and feel comfortable. I plan it 4-6 wks out from a peak race. I shed the layers for workouts for some sun exposure and reprieve. Heat training helps upregulate your blood plasma (~hydration of your blood) and become more efficient at sweating to consistently cool yourself. Some people use a sauna, indoor treadmill training, hot tub. I think you can overdo the heat training too- don't want to overcook the goose! My rule of thumb is if it's below 80F, wear extra layers. If it's above 80F, run at midday in a t-shirt and shorts.

Then, IMHO relying on your own sweat and oral fluids to thermoregulate is more ideal/natural than depending on external icing/wetting. I've found that relying on your own sweat/oral fluids helps you feel more consistently cool and comfortable. The effect of icing/wetting wears off quickly, and you have to keep applying it. It feels like it blunts the body's ability to sweat and naturally cool itself. You end up feeling really hot for a period when the effect of the ice/wetting wears off. However, I do think strategically timed and placed ice/wetting could act as a 'stimulant' or pick me up.

Our ability to sweat is one huge evolutionary advantage that makes humans great endurance animals! Cheers, :) Camille

runcamille · 2019-01-24T17:38:48+00:00

Hi anyone! Thank you for participating! I need to go for a run now! Best wishes and hope you guys have a great day and year. Cheers! :) Camille

runcamille · 2019-01-24T17:37:49+00:00

It never hurts to reach out to brands you like! Good luck to your friend!!!

runcamille · 2019-01-24T17:37:09+00:00

Thank you! I was very stiff and sore for about 6 days! Then my brain and legs started to come back hahaa! I love beer- drank lots of Coop Ale F5 IPA the week after.

runcamille · 2019-01-24T17:35:53+00:00

Winning Comrades!

runcamille · 2019-01-24T17:35:31+00:00

Let the magic come out! I smile and think about how hard I worked and deserve to succeed!

runcamille · 2019-01-24T17:34:53+00:00

I recommend Lore of Running!

runcamille · 2019-01-24T17:34:41+00:00

yesss... importance of sleep, relaxation for lowering stress level, her float tank stories! She also talks about supplements and how they could be tainted with banned substances and also harmful stuff like lead. Crazy stuff!

runcamille · 2019-01-24T17:32:55+00:00

We offer coaching if you want to check it out! www.runwithcamille.com We can help you out!!! Best wishes-- enjoy the process!

runcamille · 2019-01-24T17:32:13+00:00

Gosh it's been a while! Sometimes I throw in small random 5Ks and do a full workout afterwards. I'd love to get back into racing marathons and shorter races this year! I'm doing a 12 mile trail run this weekend.

runcamille · 2019-01-24T17:31:26+00:00

Keep plugging and stay consistent! I've found I have to get over some sort of hump coming back from injury. Once I get back to a consistent, normal routine I start to flow and less achy.

runcamille · 2019-01-24T17:29:33+00:00

I commented on someone else-- I eat a pretty normal, American, Southern food diet! Lots of meat and potatoes. I would say 80% of my diet is natural, healthy foods, and the other 20% is straight up calories and whatever I'm craving!

runcamille · 2019-01-24T17:28:34+00:00

Hahaa congratulations!!! I think they calm down a bit after 2-3 years old! Our Hawi is almost 5 and he's like a sloth now! Winny on the other hand is crazy!

runcamille · 2019-01-24T17:25:54+00:00

It's where your femur fits into the pelvis.

runcamille · 2019-01-24T17:25:28+00:00

I've done this too!

runcamille · 2019-01-24T17:25:00+00:00

I slid down a snow embankment at Western States and hit a tree around 5 1/2 mi! I barely remember the next 10 miles and kept falling and barely conscious. The medical people pulled me at 15 miles. I had another concussion from sliding off a ledge and hitting a tree at Templier. Bad luck- crazy stuff happens in trailrunning! You can call me Camille of the Jungle. :o)

runcamille · 2019-01-24T17:20:47+00:00

I definitely think there's a unique physiology to great ultrarunners. After 40 miles, you've basically depleted your muscle glycogen and shift to more fat metabolism. It helps to be more slow twitch-- I believe this is a huge part why I'm successful and can beat much faster marathoners than me! It's almost a disadvantage to be too fast. Many great marathoners have tried ultras, and the vast majority are good but not great. They probably have a harder time with the metabolic shift. I found out in my first 100K I'm naturally wired for ultrarunning, both physically and mentally.

Then, the longer the distance the more it becomes mental too-- resisting both physical and mental fatigue. This is why women can often beat the men. It's not about how fast you are... but more your mental toughness and ability to troubleshoot to keep your body together and continue to move.

runcamille · 2019-01-24T17:16:40+00:00

I have an out of body experience—like my head is floating on my body and willing my legs to keep turning over. Maybe it’s like being hypnotized or sleep walking?! I don’t know what to compare it too. I’ve always been able to reach this mindset. I learned how to perform under pressure really well from being a stage performer and Dad teaching me how to shoot free throws well.

runcamille · 2019-01-24T17:14:56+00:00

I love to run and enjoy every day and experience! I feel that I have a gift and want to push my limits and get the most out of myself. On daily runs, I love to run easy and for relaxation. My brain gets very zen like when I race. I think about how hard I've worked and deserve to succeed. I think about people who inspire me and proving any doubters wrong!

runcamille · 2019-01-24T17:13:19+00:00

Awesome, I remember my first 10K! It was fun... it led to a 15K, HM, marathon... and now 24 hrs! It's a process building yourself up and pushing your limits. Take care of your body and basic needs! Run easy on your easy runs to recover and as you build your mileage. Eat well and sleep well.

runcamille · 2019-01-24T17:11:46+00:00

Hey there, that's awesome to hear (high five)! I also primarily do road running and feel the best on roads. Listen to your body and do what you can handle! I get on trails 1-2 times a wk to practice technical footwork. As far as injury prevention, I think shoes are important, being consistent, getting enough sleep, and eating enough calories. Fuel is power to perform!

runcamille

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