This morning's 14-mile went extremely well. Since several of my readers are also fellow runners, I thought I would share several tips to getting mileage under your belt.
Two servings- aka "carb load." The night before a big run, it's always helpful to fuel up appropriately. Stay away from anything new or too heavy. We had a mother's day dinner last night and feasted on a delicious pasta dish with grilled chicken. The combination of carbs, protein, and fat gave me the mojo I needed for this morning's run.
Tylenol and other treatments- There are a few medicines that I sometimes prophylactically take before a long run. If I'm feeling sore to begin with, I will pop a few Advil or Tylenol. This seems to help with recovery. If it's spring or fall, I will use Flonase and occasionally Claritin. In the winter (or if I'm sick), I will inhale a few puffs of Albuterol. Of course, always consult your healthcare provider before trying any of these on your own :)
Time- Distance running can be quite time consuming and its often difficult to carve out enough time to get miles under your belt. Long runs are usually a half-day time commitment once you factor in the prep and recovery time. This morning I slept in and hit the pavement around 10:15 to enjoy the beautiful Sunday morning.
Terrain- The type of terrain you chose can greatly affect your run. I tend to favor neighborhood running, which seems to offer entertainment and scenic views. This morning I was all over the place, with a mix of trails, track work, and pavement.
Treadmill and TV- Ideally, all runs would be outdoors. You just can't beat fresh air and obligatory hills. After a long work day or in the event of unfavorable elements, sometimes the treadmill ends up calling my name. Thanks to the personal TVs at the Y, I actually enjoy these runs.
Trek- If you are so lucky to be able to run outdoors, a good course can make or break you. I try to be very strategic with my runs, especially anything over 10 miles. You have to take into account water stops, restrooms, and strike a balance between logging miles without venturing off too far. My course took me through the Reynolda trails, all over the Wake Forest campus, and throughout Buena Vista and the West End of town.
Tick-tock- Keeping a good pace is crucial to accomplishing distance. I naturally run a 9-10 minute mile. This is a comfortable pace for long steady runs. At this speed I can typically maintain even splits. I wear a Timex Ironman Triathlon watch which also logs my miles, pace and time.
Thirst Quencher- All that running requires a little H2O. I usually keep a bottle in my car, work in water fountains, or even bring cash to swing by a gas station. Alot of runners wear belt packs which are also a great idea!
Treats- Personally, I seem to require fuel during my runs. Depending on my anticipated distance, I usually start to refuel somewhere between mile 6 and 8. I don't usually seem to need anything, but like to replenish before I lose steam. My favorite treats are gummies because I love the sugar rush that they provide. During official races, I will always grab a Twizzler if they are being passed out!
Tunes- The thought of running 14 miles felt somewhat daunting when I woke up this morning. I knew that a good playlist would take the edge off, so I quickly bought a few new songs and updated my Ipod. I always hesitate to post my playlists because I listen to the most random assortment of music. I usually have a song from "Wicked," a few Christian favorites, some hip hop and country, all in the same hour. It works for me!
Tummy tight, tailbone tucked- Good running posture is quintessential. It's very easy to slump over. I you keep your head lifted, shoulders back, tailbone tucked, and tummy tight, a natural gait will usually follow.
Toughen up- Face it, running is hard work. It's not comfortable, it's not easy. Hang in there because you are doing incredible things for your body! Often times I will hit a wall, a seemingly tangible point in my run when I absolutely want to stop. I just suck it up, press on, and wait to ease back into a sense of coasting.
Tricks- Over the years, I have stored a few things up my sleeves. Hitting the wall can be a dreadful and discouraging experience. I have a specific song dedicated to emergencies *aka - the wall* and will play it only if needed. Today's song was "Don't Stop Believing" performed by the Glee Cast (originally Journey). I love that song so much that it gave me an instant pick me up! Coordinating a long run with a friend is also a useful trick. Sometimes I will run several miles with a friend and work that into a longer run. Dedicating a thought for each mile sometimes will work for me. I typically have so many thoughts running through my head in no particular organized manner. From mile 9-10, I'll decide to think about changes I'd like to do to my home. From 10-11, I may decide to plan dinners for the week. This sometimes makes time fly by. Finally, varying your pace can make things more interesting. Some runnners like to walk short distances (The Jeff Galloway Program), while others like to pick a runner ahead of them and catch up with them- over and over again. Who knew that running could be such a mental work-out, oftentimes the most difficult aspect!
Again, whether you're hoping to start walking more frequently or training for a race of your own, I hope that you can glean some knowledge from these tips. Happy trails to you!
