While completing long runs can be sometimes difficult, preparing properly for these training sessions will make this important workout much easier to accomplish. Listed below are areas of concern that require your careful preparation prior to, and during your long run.
Let's assume that your long run is scheduled for Sunday morning.
Rest
- Get lots of rest Saturday night, aiming for 8 hours sleep.
- Make either Friday or Saturday a complete rest day for the legs.
- If you do train on Saturday, make it a very light workout on the legs.
Nutrition
- Begin hydrating on Saturday.
- Eat meals high in carbohydrates for lunch and dinner Saturday. Selecting the "right" foods is an important area of experimentation.
- Avoid foods with excessive protein/fat content all day Saturday.
- Drink about eight ounces of water Sunday morning prior to your long run.
- Eat a light snack Sunday morning prior to your long run. This is also an important experimentation area in regard to food selection.
Drink lots of fluids while running. Be sure to stop for water frequently throughout the run. For runs longer than 60 minutes, you MUST drink sports beverages (such as Gatorade, PowerAde, etc.) at every two to three mile interval. Drinking on the run requires careful planning of the route (making sure there is water frequently available along with places to stash sports drinks). - Consider trying gel carbohydrate replacement products. Be sure to chase these supplements down with water to avoid stomach cramps and insure absorption.
- After the run is over, continue to drink fluids (water, sports drinks, and/or juice products are all great choices).
- As soon as possible (ideally within 15 minutes), grab something nutritious to eat to replace your depleted glycogen stores. Research indicates that to avoid muscle fatigue the next day, carbohydrates should be eaten as soon as possible following long duration exercise.
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This Sunday Marathoners in training will be running 16 miles. Our route will be from the church, up the hill toward 4th St. Then we'll turn right and head over to Mayberry Park (a little over 8 miles). Then back.
The Half-Marathoners in training will be running 12 miles. Your route will be from the church, up the hill toward Mayberry (6 miles). Then back.
"Why is Dennis running us on McCarran again?" Well, I'll tell you. In my experience, it is the best route I have found to prepare your body (and your will) for the challenges of the Marathon DeMayo. You will notice that each time you conquer El Diablo it will become easier ...hmmm...perhaps "easier" is not the right word to use.
Nevertheless, it is an excellent gauge for your running fitness level. Also it has plenty of water sources and bathroom stops if needed.
On May 6th you will thank me.
2 comments:
I'd like to add a few tips that have been helpful for my long runs:
--This Sunday will be approx. 76F. So, water loss (sweat) and electrolytes (mainly salt/sodium and potassium) loss will need to be balanced by sports drink. I take two swigs of sports drink every 10 mts. BTW, water loss is different for each individual.
--As the miles get higher you will be in the sun longer (duh, right?). Get sunscreen on every bit of skin that sees sunlight. Consider re-applying at half-way point, due to sweating.
--Dont' forget to protect skin where friction occurs: arm/side, thighs, toes, and nipples. Vaseline, Body Glide, band-aids, compression shorts, padded socks, surgical/waterproof tape, etc../ are items that help with friction. Guys may want to consider using small bandaids or surgical tape to protect the nipples. I've found it works great and my shirt doesn't have to get stained from Vaseline.
--Sunglasses really help. Squinting causes tension headaches.
--Don't wear hats while you run. A person loses 70% of their body's heat through their head. A hat traps the heat and makes the body's core temp. overheat. This can lead to heat exhaustion or heat stroke. Consider putting water on your head through the run to cool-off your core temp.
That's good for now. :>)
Jason
Thanks J. You guys might also want to bring along some Gatorade (I use Recharge from Wild Oats)to drink right after you run. Also something to EAT immediately after running (I bring a Clif Bar myself to eat on the drive home). Carbos should go into your body within 15 minutes after a Long run--it greatly aids recovery.
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