Long Run Tips
Long runs can be daunting. Waking up on a precious weekend morning at 6 AM while the rest of the world is sleeping can be tough. But getting home 3 hours later knowing you've already run 18 miles is a great way to start the day.
This weekend I had some trouble with my long run. It was "only" 12 miles, which is much shorter than the long runs I've been doing, so it should have been easy. But I wanted to sleep in and then we ran errands and the day sort of got away from me. I didn't time my meals very well and ended up eating a salad before my run. I gave myself some time before running, but I still ended up with an stomach ache and cut my run short.
So how can you avoid this?
1. Run first thing in the morning. It's easy for things to come up through out the day that can throw off your plan. Plus, it becomes challenging because you have to time your run with your meals. You don't want to run hungry, but you also can't stuff your face with a salad and then try to run.
4. Have a plan for your route. You don't have to plan your entire run, but decide where you're going to run the night before to avoid making the decision in the morning when you're tired. I've used this as an excuse before to delay my run.
5. Plan your fueling. Make sure you already have whatever gels, chews, etc you will need. Make sure you already have something in the house for breakfast.
For me taking the planning out of the morning gets me out the door. I'm not going to sit on the couch and watch the news for an hour when my running clothes and sneakers are sitting right there. It just forces me to get up and go.
I ran it this morning instead and it was a really successful run. My plan was to run 2 miles easy, 8 @ MGP, 2 miles easy. My MGP miles were 9:08, 9:05, 9:08, 9:09, 9:03, 8:54, 8:46, 8:41. I wasn't planning on running faster than a 9 minute mile, but lately my body just speeds up as the run continues. I'm hoping this will hold true in Long Beach.
What are your tips for getting in your long run? Do you run first thing in the morning?