Almazing KZ Blog

I am working now with Peace Corps, haven't access join Internet, so I can not reply your mails. SORRY...

Kazakhstan

is a middle-income country with an estimated gross national income per person of $5,010 in 2007 (GNI, Atlas method). It is the largest country in Central Asia and one of the most sparsely populated in the world. The country has considerable mineral wealth and vast areas of arable land. Kazakhstan inherited significant amounts of infrastructure from the Soviet times and has a relatively well-educated population.

Kazakhstan has enormous economic opportunities. The projected expansion of oil production, an abundance of other natural resources, strong oil prices, responsible macroeconomic policy, and other policy improvements set the stage for a very promising future. However, the country also faces significant risks, both in the shorter and medium term (maintaining macroeconomic and financial sector stability) and for the longer term (increasing Dutch disease complicates diversification).

Although income per person is expected to rise, some inequalities remain. In 2006 overall poverty headcount ratio (at national poverty line) was estimated at 18 percent of population. However, poverty rates exceeded 37 percent in oil-rich Kyzylordinskaya oblast and 25 percent in two other oblasts, grain-producing Akmolinskaya oblast and oil-rich Mangistauskaya oblast. The latter is leading in terms of rural poverty which was over 63 percent in 2006. The country also has some of the lowest social indicators in the Europe and Central Asia region, such as access to safe drinking water as well as incidence of tuberculosis. HIV/AIDS infection rates are increasing very fast, although from a small base.

In addition, Kazakhstan is facing a number of environmental challenges, including industrial pollution, land degradation and desertification, and the nuclear heritage of the Semipalatinsk polygon. However, significant improvements have occurred in the environmental situation in the Northern Aral Sea area, which were achieved with the construction of the Northern Aral Sea dam, Syrdarya River regulation, and the initial revival of the Northern Aral Sea.

Kazakhstan joined the World Bank in July 1992. In the first few years after independence, the World Bank focused on helping the country to implement financial and private sector reforms. After 1997, the focus shifted to public administration reform, with specific attention on improving the country's welfare and social protection policies. At present, the World Bank is assisting the country with reforming agriculture, protecting the environment, upgrading infrastructure, with the aim of fostering sustainable economic growth and reducing poverty.

Economy

Developments since independence

Following independence in 1991, Kazakhstan was one of the earliest and most vigorous reformers among the countries of the former Soviet Union. In the early years of transition, prices were liberalized, trade distortions reduced, and small- and medium-scale enterprises (SMEs) privatized. The treasury and budget processes were significantly improved. Kazakhstan scores much less favorably, however, in the areas of land reform in the rural areas, in the creation of an enabling environment for the small and medium sized enterprises, and in the elimination of corruption.

The government has established a basic framework to attract foreign direct investment (FDI) into its resource-rich oil and mineral sector. Banking reforms and state-of-the-art pension reform followed, together with the unbundling and partial privatization of the electricity sector.

More recently, a framework for public resource management was introduced. It lays the foundation for a modern civil service, as well as for the creation of a National Fund to save part of the revenues from oil and other extractive industries.
Recent economic developments 

In 2006 and the first half of 2007, the non-tradable sectors of the economy (construction, finance) became increasingly heated, reflecting extremely rapid growth in foreign borrowing and commercial credit expansion. Recent changes on international financial markets have changed the economic picture in the country. Foreign borrowing has become more limited and expensive.

The credit and construction expansion in the country has slowed considerably, implying that economic growth may be slowing as well (roughly half of GDP growth in recent two years was due to finance and construction sectors). The National Bank spent around 1/4 of its reserves defending the Tenge in August-October 2007. Much more modest capital inflows could drive the Kazakhstan balance of payments into deficit.

Supply-side constraints are also increasingly binding on growth. There are clear shortages of labor at many skill levels. Infrastructure inadequacy and bottlenecks are becoming more apparent in such forms as frequent blackouts and traffic jams in large cities. Regions outside of the two main cities and resource-rich areas may be falling behind in growth and development.
Challenges ahead 

Despite major achievements, the following issues still need to be addressed:

Managing oil revenues effectively. Good management of oil revenues and sound public spending are essential to improving competitiveness and productivity. Oil flows need to be managed to avoid inflation as well as to develop the non-oil sector.

Diversifying the economy by improving the business environment. The country needs to attract private investment, both foreign and domestic, into non-extractive industries to increase job opportunities and incomes. To lower investment risks and the cost of doing business, red tape and rent-seeking behaviors such as licensing and inspections must be reduced, and reform of key institutions such as the tax and customs administrations must continue.

Building human capital. Given the country's acute skills shortage, it is essential to invest in education and make the system more responsive to the needs of a market economy. It is also necessary to replace the quotas on the import of skilled foreign professionals by a system that attracts highly qualified labor.

Adopting a sound agricultural policy. Adoption of a support policy that defines the degree and modalities of state intervention in agriculture is essential. Land restructuring and management will require significant attention. Policies to encourage the development of water-user associations and related water-management policies also need attention.

Developing institutions that can implement a sound spending policy. The Government needs to bolster its capacity to conduct effective project analysis, evaluation, and design, and to implement targeted social assistance and sectoral development strategies.

Improving infrastructure for a better business environment. Businesses can be helped to become more profitable if key infrastructure in telecommunications, roads, and irrigation facilities is improved.

Annual Real GDP Growth (%)
World Bank Program
The World Bank's mission in Kazakhstan is to support the country's efforts to achieve long-term economic growth that translates into more jobs and better social services for all citizens. We do so through project financing, analysis and advice that support the country's development agenda.

  Landmark Projects

Northern Aral Sea and Syr Darya
Electricity Transmission
Road Transport

Program to date Landmark Projects

Northern Aral Sea and Syr Darya
Electricity Transmission
Road Transport

Since joining the World Bank in 1992, Kazakhstan has been supported by the institution in various spheres. The Bank assisted in upgrading and modernizing the country's power transmission systems, helped increase agricultural productivity by rehabilitating deteriorating irrigation systems, and encouraged the rural community to diversify into non-traditional areas by nurturing their business skills. In addition, people in the country's western region, who have suffered from a shortage of good quality water, now enjoy better health as a result of improved water supply and sanitation.

Since 1992, total World Bank commitments to Kazakhstan have amounted to more than $2 billion for 31 projects. In fiscal year 2008, the commitments to Kazakhstan totaled almost $150 million, bringing total overall commitments for active projects to $708 million.

Going Forward

Given the country's reduced need for external financing, the World Bank program has shifted toward more focused investment loans, policy dialogue, and knowledge transfer. The second round of the three-year Joint Economic Research Program, an innovative mechanism for planning and financing analytical work, is currently being implemented by the Bank and the Government of Kazakhstan under a cost-sharing arrangement.

The Bank’s Country Partnership Strategy Progress Report (CPS Progress Report) with Kazakhstan, approved in 2008, is built on the lessons learned in earlier years and on renewed efforts to strengthen the policy dialogue.

The Bank’s strategy will focus on the following areas:  

In the last year, the once-shrinking Northern Aral Sea has filled up again and fishermen have been able to catch ten times more fish.



Prudently managing oil revenues and increasing public sector efficiency. The National Fund of the Republic of Kazakhstan was established in 2000 to prudently manage oil revenues. The Government has since focused on the optimal size of the National Fund, as well as on the level of public spending and ways to increase its efficiency. The Bank is offering best-practice experience and analytic studies on oil-fund management to help the Government manage oil windfalls.
Strengthening the Government’s capacity to identify and reduce barriers to businesses and private investors. To ensure economic diversification, the government is committed to reducing the barriers for new businesses and to maintaining the country's liberal trade regime. WTO accession and greater regional cooperation, particularly in areas such as infrastructure as well as customs and trade facilitation, are seen as vehicles to help Kazakhstan’s firms to link into the global marketplace.
Building the foundation for future competitiveness by investing in human capital and basic infrastructure. Consensus has recently been reached in the Government that capital and labor productivity must be enhanced to achieve the country’s long-term vision of development. With this aim, the Bank is helping the Government identify options for reforming railways, road management, telecommunications, and electricity markets.
Sustaining competitive growth through a focus on the environment. Kazakhstan inherited significant environmental liabilities related to past military, industrial, and mining activities. It also faces land degradation and desertification and water scarcity. The National Environmental Action Plan for Sustainable Development prepared in 1999 sets out remedial investments that are now being undertaken by the government. The World Bank supports the Government’s activities through the implementation of four ecological projects that address the management of drylands, preservation of the northern part of the Aral Sea, cleaning up the pollution of river and underground water, and industrial waste treatment.

The world’s ninth largest country, Kazakhstan occupies a vast but relatively isolated space

between Europe and Asia. Kazakhstan has a long and rich history, having evolved from a
nomad civilisation dating back to the first millennium BC through various periods of
expansion and occupation by the Soviets to its current position as a modern nation state. Its
diverse ethnic composition combines the native Kazakh people and tribes with a large
population of Russians, who each make up approximately half of the population, but remain
separated by language and religion. The convergence of these two distinct populations has
created a unique culture reliant on both agricultural and industrial ways of life. With an
abundance of natural resources and a growing economy, today Kazakhstan is an attractive
market for foreign business and investments. An understanding of this distinctive Kazakh
culture is essential for any organisation or individual wishing to do business in Kazakhstan.
Kazakh Culture - Key concepts and values
Hospitality – Traditionally a nomadic culture, hospitality has always been an important part
of Kazakh culture. Displays of generosity and welcoming behaviour are common in both
social and business Kazakh spheres. An invitation to the traditional Kazakh feast, dastarkhan,
is the most popular form of Kazakh hospitality. Sharing food and drink with family, friends
and acquaintances is an essential part of Kazakh culture and should be respected and shared.
Tradition – Kazakh traditions and culture have been passed on from one generation to
another through oral histories told by traditional Kazakh tribal leaders and elders. Much of
the traditional Kazakh culture was lost under Soviet rule but strong elements remain today
and are celebrated among family, a central part of Kazakh society. While the country is
becoming increasingly modernised and in contact with global culture, Kazakhs hold on
strongly to their traditions and culture of which they are proud.
Religion – Before the introduction of the Sunni branch of Islam in the seventeenth and
eighteenth centuries, Kazaks held strong animist and shamanist beliefs. Since Soviet rule
when many Russians came to live in Kazakhstan, the Russian Orthodox religion has had an
important presence in Kazakh society. Today, the government struggles to maintain a
Doing Business in Kazakhstan © Communicaid Group Ltd. 2007
healthy balance between the two and they generally have an equal presence in Kazakh
society. Visiting Kazakhstan or doing business with Kazakhs, it is important to be aware of
these cultural differences and sensitivities, as well as the unique traditions and customs of
each and how they influence Kazakh culture and business etiquette.
Doing Business in Kazakhstan
Conquered by Russia in the 18th century, Kazakhstan was under Soviet rule until it gained
independence in 1991. During the 1990s, Kazakhstan went through a period of economic
decline having lost ties with their largest supporter. Since then a series of economic reforms
and privatisation have allowed for tremendous growth and development into new sectors
including energy and oil which until then had been largely untapped. An abundance of
natural resources and agricultural products has also helped Kazakhstan’s economy
tremendously. Today Kazakhstan still struggles to maintain a balance between its industrial
and agricultural sectors and the amount of foreign investment and influence, but by and large
Kazakhs are enjoying a period of growth and improvement. Many are investing large sums
in nearby countries and establishing extensive international networks. As Kazakhstan strives
to open its economy and borders to the rest of the world, those wishing to invest or do
business with Kazakhs should be aware of the unique business culture and etiquette of
Kazakhstan.
Kazakhstan Business Part 1 - Working in Kazakhstan (Pre-departure)
o Working practices in Kazakhstan
• Business in Kazakhstan tends to take longer than in most Western societies, so
patience and taking time to establish relationships with Kazakh colleagues is
essential.
• Many people in Kazakhstan are Muslim so it is not uncommon for them to take
breaks from work during the day for prayer. Be aware of this as you do business
with Kazakhs and try to schedule appointments around the prayer schedule if
necessary.
o Structure and hierarchy in Kazakh companies
• Kazakh business culture dictates a strict hierarchical structure where leaders separate
themselves from the group and power is distributed from the top.
• There is generally only one key decision maker, a position occupied by the most
senior person in the company. Those in a more subordinate position represent the
business during meetings but do not have the authority to make decisions.
• The formality and structure of greetings in Kazakhstan reflect the position a person
has in society. Normally the less senior person would extend their hand first to show
respect and deference.
Doing Business in Kazakhstan © Communicaid Group Ltd. 2007
o Working relationships in Kazakhstan
• Establishing close personal contacts is key to all business dealings in Kazakhstan.
Kazakhs prefer to get to know a person before entering into business with them and
committing themselves to business decisions.
• Kazakhs tend to have an indirect style of communication which makes
understanding and getting to know them a little more challenging and timeconsuming.
Spending the time talking and getting to know each other will help the
business relationship and ensure more efficient decision-making.
Kazakhstan Business Part 2 - Doing Business in Kazakhstan
o Business practices in Kazakhstan
• In Kazakh business etiquette, initial introductions tend to be relatively informal.
Shaking hands and using first names is common, especially in more informal get
togethers outside of business.
• Generally speaking, business meetings in Kazakhstan are somewhat unstructured
and open to variation. Kazakhs are very traditionally oriented but recognise that in
order to progress they must be open to new ideas. Meetings are often a place for
discussion and new ideas.
• The negotiation process in Kazakhstan can often become very lively and involved.
Kazakhs are known for their love of argument and debate, but be sure that you never
openly contradict someone who is more senior than you.
• The exchanging of business cards is common practice. Business cards should be
translated into English and Russian. When receiving a card it is polite to take a
minute to look at it carefully before putting it away.
o Kazakh business etiquette (Do’s and Don’ts)

DO shake hands with your Kazakh colleagues when arriving and leaving business
discussions. When greeting a female colleague however, you should always wait for
her to initiate the handshake.

DO accept an invitation to a traditional Kazakh meal, as hospitality is one of the most
important parts of Kazakh culture and getting to know your business counterparts on
a more personal level is paramount for successful business interactions.

DO show respect towards your Kazakh business associates by taking a sensitive
approach to proper behaviour and cultural gestures. Be aware in particular that a
number of Kazakhs are Muslim and therefore, using the left hand to pass something
to them, for example, could bring shame to the individual and should be avoided.

DO dress suitably and in a conservative manner. This is especially important for
businesswomen, who should wear modest clothing.
Doing Business in Kazakhstan © Communicaid Group Ltd. 2007
 DON’T assume that business will always be conducted in Russian, the predominant
language of use in Kazakh business. The issue of which language to use is a hot
political topic and one which is frequently debated in Kazakh society. Always check
in advance which they will be using and have your materials translated and an
interpreter ready.
 DON’T assume that all Kazakhs are of the same religion or ethnicity since the
population is divided almost equally between native Kazakhs and Russians. While
some sensitivity exists between the many religious groups and ethnicities, people are
relatively tolerant and open.
 DON’T expect a written contract for every decision or deal made. If you are on good
terms with a Kazakh and have a solid relationship of trust and mutual
understanding, often a handshake is enough to ‘seal the deal’.
Kazakhstan Culture Quiz - True or False
1. Sharing meals, hunting and having BBQs are common ways of building rapport with
your Kazakh counterparts.
2. Social class separates society in Kazakhstan.
3. Kazakhs place a high importance on family traditions and respecting their elders.
4. There are few women present in Kazakh business.
5. When invited to someone’s home, it is polite to remove your shoes at the door.
Culture Quiz - answers
1. True. Most of these are traditional ways of spending time together but still an
important part of building relationships in Kazakhstan.
2. False. Certain divisions exist based on traditional tribal affiliations but there is also a
growing division between classes as some Kazakhs become wealthier through oil and
industry investments while others are left behind.
3. True.
4. False. While women typically have a more traditional role in the home, minding the
children and preparing the food, they are increasingly becoming employed in
important positions. No matter their role, women should be treated with respect.

5. True.

* Source: CIA World Factbook 2007

Me and Erlan

That was amazing. I accomplished what I started before, but even a half marathon run was so toughty for me, cause did not expect that kind of air polution in Almaty, even though, I did that under trying conditions, thanks to my 1st coach, who invited me to this Great world- Marathon !!!
The poluted air in collaboration with steaming hot weather reflected on my results- 1.42.17

Minutes after a friend and I finished our first marathon, he said something to me that I will never forget and sometimes think about. He said “at least we ran this without having to!” I did not understand what he meant so I asked him to explain. He said that some people who decide to run a marathon do so because they get diagnosed with a terminal disease or because someone close to them just passed away. He was basically saying that some people run their first marathon after they get a “wake-up call” of how short life really is.

So, this beckons the question “why did you decide to run your first marathon?” Did you get a “wake up call”, go through a divorce, get convinced by a friend to do it with him or her, have a big life change, or did you just want to “check it off your list”?

To make a long story short, we downloaded a marathon training program from the internet and away we went. Because of our busy schedules we rarely trained together for the next 4 months but we finished both the half marathon and marathon together achieving very respectable times. The years following I went on to run twelve more marathons (before knee surgery) and my friend never ran another one.

So that’s my story, what’s yours? Tell us why you decided to run a marathon!

How I Prescribe Long Runs for Maximum Success
by Almazonly (Taraz)

Ahh, the marathon long run. What a worrisome thing for most runners. And for good reason, the long run is such a crucial part of marathon training. I don't think there's any other race distance where one single workout plays such a large part in the success or failure of the race. As a result, you're often left with many questions: How far should I run? Do I run for time or distance? What about pace? What to eat and drink? The list goes on and on.

In this article, I'll answer these questions for you as I describe my thoughts on the marathon long run and how I utilize long runs for the marathoners I coach. As I like to do, I'm not only going to give you the "how-to" but I'm going to provide you with the rationale for why I think this plan works. This way, you can take the information and incorporate it into your specific training plan.

I will preface this article with a note that these are simply my ideas. Some of them have been widely criticized in forums. I aim to address these concerns but in the end, you have to do what you think works for YOU. And, I would also recommend that you experiment in your training to determine what works for you. With that, here is how I prescribe long runs in the marathon phase. The results have been consistent and positive. You can hear from some McMillan Running athletes by clicking here.

Two Types of Marathon Long Runs You Should Use

With long runs during a marathon program, you are trying to accomplish two distinct purposes. On the one hand, you are trying to maximize your ability to burn fat and spare your limited muscle carbohydrate (glycogen) stores as well as improving your leg strength and resistance to fatigue (both physical fatigue and mental fatigue). You are also trying to teach your body to better handle lowered blood glucose levels. On the other hand, you are trying to become more economical at your marathon race pace (learning to burn less fuel for a given pace) along with testing out your race equipment and nutritional plan. You also want to give the mind a taste of the focus and determination that will be required in the latter stages of the marathon itself.

Therefore, when I design a marathon training program, I include two distinctly different types of long runs. You're probably familiar with the first type of long run - the long, steady run. In this run, you simply go out for a steady, easy run and stay out for a long time. The pace isn't fast and time on your feet is the most important goal, not speed. The second type of long run, however, is new to many runners. In this long run, you start at your normal run pace but you try to average your goal marathon pace for the last 30 to 60 minutes of the run. In most programs, I simply alternate the two types of long runs - one weekend, long, steady distance and the next, a fast finish long run.

I'll now go through each type of long run in detail so you know exactly how to run each. I will warn you that if you don't execute the long run correctly, you screw up the program, so listen up.

Long, Steady Distance

The key aims of the long, steady distance long run are to increase your ability to burn fat, store more glycogen and to challenge the body and mind to continue running even when fatigued. From physiology, we know that the body uses fats and carbohydrates while running - the portion of each is determined by the pace. Run fast and the reliance shifts to more carbohydrates, less fats. Run slowly and the muscles rely more on fat and less on carbohydrate. Therefore, it is very important that in this type of long run - the long, steady long run, you don't run fast. You'll rely more on fats at an easy pace, possibly improving your ability to burn fat. When I say steady or easy or even slowly, I mean a conversational pace. Use my calculator and stay in the "long run" training pace range.

Another aspect of the long, slow run is duration. While running slowly increases fat burning for fuel, another way to really increase fat burning is to run when the carbohydrate stores are lowered. When the carbohydrate stores (muscle glycogen) are lowered, fat burning really goes up since there is little carbohydrate available. We know that the carbohydrate stores are lowered after 90 to 120 minutes of running so you want to do 30-60 minutes of running "after" this to maximize fat burning and to help stimulate the body to store more muscle glycogen for future runs (and races). When running (and racing) for this long, the blood glucose level also lowers. Ingesting carbohydrates (either through a sports drink or energy gels) before and during the run, maintains your blood glucose level. However, as you see below, we may also want to challenge the body to run with a lowered blood glucose level and to adapt to be better at handling a lowered blood glucose level. Therefore, the long, steady runs must last at least two hours and the longer the better and you may want to try to slowly reduce your carbohydrate ingestion before and during this type of long run. Except for a few exceptions, you should try to gradually increase your long run above two hours and I find that long, steady runs of two and a half to three and a half hours are ideal for most competitive marathoners.

Running for this long also helps us accomplish two of the other goals for this type of long run. First, with these runs your legs will get very tired but will become stronger and better able to tolerate running for such long periods. Second, you will experience fatigue and have to be mentally strong to simply keep going, knowing that you are going to continue to feel tired. However, it's important to remember that feeling tired is what training is about. You receive many benefits in marathon training only after you're tired. So the goal is to run beyond to the point of being tired so that the body is stimulated to grow stronger and more resistance to tiredness.

Finally, (and this is optional) a great way to ensure that you will deplete your carbohydrate stores on these long, steady runs is to not eat any carbohydrates immediately before or during the run. Any carbohydrates ingested will be used by the body for fuel, and we don't want this. We want to deny the body carbohydrates in these runs so that the muscles will become better at sparing the carbohydrate stores, more efficient at burning fat and used to running with lowered blood glucose levels. Now, many people think I'm crazy when I say this, but it works. It takes time to get adjusted to it if you have always been carbing up before and during your long runs, but with time and practice you can do it. I will note, however, that it is important to drink water and electrolytes throughout these runs so that you don't get dehydrated. I also recommend carrying an energy gel with you just in case you run into trouble (like taking a wrong turn, having to run longer than expected and getting a little woozy).

Two words of wisdom here. First, I don't recommend withholding carbohydrates for runs lasting longer than three and a half hours. And second, withholding carbohydrates is the "icing on the cake" for the long, steady run. The "cake" is the fact that you are running for over two hours. If you're sent into hypoglycemia by the thought of having no carbohydrates on a long run then by all means, ingest them. You'll still be stressing the body to adapt to these longer runs.

I cannot stress enough that if you want to adopt this long run strategy that you very gradually wean yourself off of carbohydrates. Your body is likely used to it so I recommend that you continue with your same breakfast and gradually begin to space apart your intake of carbohydrates during the run. For example, if you take an energy gel every 45 minutes, begin to take them every 50 minutes. On the following long run, extend this to 55 minutes. See how your body responds. Then, gradually begin to reduce the amount of breakfast you have before the long run. Over the course of several weeks and months, you will learn that your body has plenty of energy stored in it for long runs and marathons. You just have to retrain it to access these energy stores and not depend on external sources. My experience has been that in most athletes (there are exceptions), the body and mind can be trained to work more efficiently with fuel use in training so that when more fuel is available during the race, you feel like a million bucks!

Another note: I recommend that you do these long, steady runs on a soft, uneven surface like dirt trails. This helps avoid injuries, challenges the accessory muscles and is usually a more enjoyable way to run easily. Take someone along with you as well.

I run my long, slow runs first thing in the morning and have nothing to eat before the run. I tuck a Clif Shot into my pocket on my shorts and hit the trails. I'll drink water with electrolytes during the run during hotter months but no carbohydrates. I get my 120-180 minutes of running in, then begin the reloading process described in the nutrition article on this website.

Fast Finish Long Run

The second type of long run is completely different than the long, steady run. The fast finish becomes the focus of this run. You start the workout at your normal easy run pace, increase it slightly in the middle of the run then try to average your goal marathon pace for the last 30 to 90 minutes of the run. I say 'average' because you will gradually increase to marathon pace but one thing that most people miss is the fast finish. I learned this from Gabriele Rosa (arguably the world's greatest marathon coach). In his program, the last 10 to 30 minutes of the fast finish long runs are like a race. You run as hard as you can and sprint at the finish. It is grueling but very race-specific training. After a few of them, you will see just how effective these are at producing marathoners who can outlast their competitors! Physiologically, you train the body to work more efficiently at marathon pace and mentally, you undergo the extreme fatigue that marathon racers inevitably face during the final few miles.

So, a generic long run for someone who's goal marathon pace is 7:00 per mile might be that the first 12 miles of a long run will be at 7:30 to 8:00 per mile, then the pace over the last 6 miles will average 7:00 per mile with the last couple of miles at 6:15 to 6:30 pace and the last 400 meters very fast. Believe me, this is a tough run so you will need to get mentally and physically prepared.

The fast finish long run provides an opportunity to practice your marathon routine. Have the same dinner the night before as you plan to have the night before your race. Get hydrated like before the race. Wake up like it's race day. Do exactly what you plan to do on race day even to the extent of wearing your race gear - shorts, singlet, socks, racing shoes. This is a true "test run" for the marathon. I also recommend that you have someone help you with this workout. Have someone on a bike with you so that you can drink at the same intervals that you will in the race. And, unlike in the long, slow run, do this run (or at minimum the fast part) on the asphalt - just like the race. Also unlike the long, slow run, you want to eat carbs before and during this run. P lease note that I just said I DO recommend carbohydrates before and during the fast finish long runs. This point has been overlooked by many runners. In fact, you want to mimic the exact nutrition plan that you will do during the marathon. It's likely that you'll have sports drinks every two miles. You may also be carrying energy with you so practice your plan. You'll be amazed at what you will learn about your planned pre-marathon routine - the things that work and the things that don't. When marathon day arrives, you'll be cool and calm because the routine will be second nature to you.

Our general rule when I coached the Discovery USA program was that if you could finish a 14- to 22-mile fast finish long run with the last 8-12 miles at your goal marathon pace and the last 2-3 miles at 10K race pace, then you would have no problem accomplishing your goal in the marathon. For the first fast finish long run, the initial few miles would be about a minute and a half slower than marathon race pace and only the last 5-10K would be fast. But, by the time the last fast finish long run would come around, the initial few miles would be only 30 seconds slower than marathon race pace and the last 15-20K would average goal marathon pace. You can follow this guideline as you implement these workouts into your training.

How to Implement

While I recommend a two-hour long, steady run virtually year round for most runners, you should not start the fast finish long runs until 8-10 weeks before the marathon. Too many of these workouts and you will peak too soon and be flat by marathon day. And, you only need 3-5 of these long runs before the marathon. So, I've found it convenient to simply alternate a long, steady run with a fast finish long run during marathon training. This will put you in good stead for the marathon and keep you from doing too many long, hard runs which can burn you out and make you peak too early. The fast finish long run has to be respected and if taken to extreme will not help but will hurt your marathon. You need to buy into the two types of long runs and do them correctly. Running too fast on the long, steady runs hurts you for the next week's fast finish long run. Trust me, marathon training is hard enough. Be patient and let these workouts work for you.

To sum up, the marathon long run doesn't have to be a mystery. Just alternate a weekly 2-3 hour long, steady run with a fast finish long run during the 8-10 weeks before your marathon and you will be amazed at how your body adapts. In the long, steady runs, start at the slow end of your long run pace and run for two to two and a half hours. On the next one, increase the duration by 15 to 30 minutes until 3-4 weeks before the marathon, you are running for two and a half to three and a half hours. (NOTE: I like the longest long run to be no more than 30-45 minutes longer than you plan to race.)

In the fast finish long run, start by running just the last three to five miles fast and on each successive fast finish long run, increase the distance of the fast part so that 3-4 weeks before your marathon, you run a 20-22 miler with the last 9-12 miles averaging marathon race pace. (NOTE: I find that jumping into a half-marathon as the last part of your final few fast finish long runs is a great way to get these runs in with the support you will have in the marathon itself.)

If you're planning your marathon training, I recommend incorporating these two long runs into your program. Good luck!

Post Script:

Over the last couple of years since this article was posted, some folks have taken issue (sometimes with much hostility) with the suggestion that limiting carbohydrates is beneficial. As I've said in the article and many times in discussions, this is just my idea (though I just heard that Joe Vigil gave a talk discussing the scientific rationale behind it) and I offer it only as a coach who has worked with a wide variety of athletes. As I state in the article, this is the icing on the cake and not the cake. Take it or leave it. Nonetheless, I thought it would be a good idea to post my reply to questions about the scientific validity of this regimen. Here is my post from a Runner's World forum:

This is Greg McMillan and since this post includes some discussion from an article on my website (www.mcmillanrunning.com), I thought I'd post. I received an email message from a nutritionist recently on this topic and am posting the email as well as my reply. I don't think it will provide a definitive answer but may add to the topic. As I think you'll see, I'm really coming at this from a coaches perspective yet still wear my scientist hat. Something seems to work for 'most' runners (notice I didn't say 'all' runners) but I don't know for sure why. That being said, if something works, I'm going to keep using it until it doesn't work. It's like the old story of the bumble bee. Just because scientist couldn't figure out how the bee can fly (the math doesn't work out to allow this to happen) doesn't mean bees can't fly! They can. I've seen them. Likewise, I've seen this strategy work though I don't know for sure why. Like everything else in training theory, figure out what works for you and stick with it. Experiment if you aren't making progress.


Email:

Greg,
I am dietitian and a competitive marathoner. I was reading your website about nutrition and was interested in the portion about withholding carbohydrates during long, steady runs. Do you know of any research studies that have studied this?

Thank you.

My reply:

Thank you for your email. Unfortunately, to my knowledge there doesn't appear to be any research on this specific topic, only cursory research. There is research showing that a consistently low carbohydrate diet impedes performance but that is for day after day of carbohydrate restriction - not what the article proposes. There is also research showing that carbohydrate intake before and during exercise improves performance in that exercise bout but again, this isn't what the article talks about. In this strategy, we are only restricting carbohydrates on one type of run and that is only once every other week during a marathon cycle. I want to know why this strategy works. Is it metabolic or mental or some other factor that we can't yet measure?

My research questions are:

1) If a runner follows all the usual nutritional advice but uses this strategy on long, steady runs, is there a greater usage of muscle glycogen stores (thus getting glycogen depleted quicker) versus someone ingesting carbohydrate before and during the same long run? I would be interested in the results from each particular long run as well as across a marathon training cycle.

2) For the same runner, is the amount of intramuscular triglyceride (this is the fat stored within the muscle cells and is the fat we hope to increase the use of) used different than with the usual carbohydrate ingestion? (Again, per run and across a training cycle.)

3) Can a runner using this strategy better tolerate lowered blood glucose after this strategy? Since we know that a large part of fatigue in the marathon is due to lowered blood glucose, is this the mechanism that makes this strategy successful? In other words, runners who can better tolerate lowered blood glucose perform better in situations when blood glucose becomes low (like at the end of the marathon).

4) Is there a greater post-run replenishment of glycogen and triglyceride storage with this strategy? This would better equip the runner for future workouts and races.

5) Is there some other mechanism besides fuel usage that makes this strategy successful? (mental/placebo effect, enzymatic, muscular resistance to micro trauma, etc.) In the scientific world, we often forget that new technology often leads to breakthroughs in understanding nature. We're arrogant and say, "You can't prove it so it isn't true." That's a limited view. We must always be prepared to say that something else may be going on that we don't have the technology or intellectual breakthrough to measure. And lastly, statistics as required in science is not precise enough or can't discern enough to really tell us "truth" as some people suggest science provides. Using statistics, it's not possible to say why the person who won the 100 meter dash in the Olympics actually won. Each runner (given that the sample size is only 8) was just as good statistically as the next but yet, we gave out a winner's medal. There are things that come together in the body to produce a superior performance that I doubt the laboratory will ever be able to tease out just exactly what works and what doesn't.

6) Is this strategy scientifically successful? I've been using this strategy with athletes of all ability levels and it works in ~85-90% of them. Some athletes are simply too carbohydrate dependent to tolerate this strategy - kind of like responders and non-responders to altitude training. For some runners, it just doesn't work. But, for the majority of runners, reducing their dependence on carbohydrates before and during exercise, appears to provide a boost in performance. I see quicker than anticipated fitness gains across the training cycle which leads to great performance improvements than expected. NOTE: Some athletes have to go very slow in their reduction in carbohydrate use on long, steady runs whereas other can go cold-turkey.

7) Why does this strategy work in the majority of athletes but there are a handful of non-responders?

8) I've worked with a lot of international athletes from cultures with diets having less refined sugars. This strategy came from observing them as well as from talking with coaches and athletes from the 60s and 70s. Is it simply that the American diet is so heavy in refined sugar that we've lost the ability to tolerate temporary low blood glucose? Or, are we just so used to never being hungry (low blood glucose, lowered energy stores and altered hormonal states) that we don't know that we can still perform in endurance events much less sit at our computers and push paper without a constant flow of blood sugar? Energy drinks and energy gels are relatively new yet folks ran very fast back before these were so available for training and racing (not discounting the use by the elites of sodas, teas, etc.) but the average Joe runner certainly had much less carbohydrate during exercise yet still ran well.

9) Lastly, is it sufficient to just reduce carbohydrate use during exercise or does it have to be before and during? Is the mechanism for success simply that training is supposed to fatigue us and only through fatigue do we get a training stimulus so doing things to facilitate fatigue in different types of workouts is helping to increase adaptations to training? In other words, is it like hill training. Hills require more effor than flat running so we seek out hills to provide more fatigue than running on the flats. Using this strategy, we are inducing more fatigue, sooner in the run, thereby getting more of a training stimulus than by maintaining a constant blood glucose level using external sources like sports drinks and gels.

Most of the research has been set up to measure the effects of a nutritional intervention on a single performance bout. But this is easy science and we all know from practical as well as scientific study that we must have carbohydrate to improve endurance performance. The article doesn't argue this. It simply reveals an infrequent training strategy that is proving to improve event performance. Curious stuff and I'd like to hear your insights.

My current thinking is that it simply is a way to get quicker and deeper fatigue during certain runs which enhances the physical adaptations from that run as well as exposure to the mental 'feelings' that accompany this fatigue so that during the event, the athlete can tolerate fatigue better.

Cheers,

Greg

More Articles>

The information contained in the preceding story may not be published, broadcast or otherwise distributed without the prior written authority of McMillan Running Company, Inc.