First off, I have been a bad, bad blogger. I’ve been busy and honestly haven’t had a lot to say. But here I am and today I’m going to talk about some changes to my goals and my prep for a long run.
You may recall that I had planned to run the Pengelly Double Dip this year. I’ve changed my mind and am putting it off until next year. My concern is that it is timed poorly for me with respect to the long runs scheduled for my class, and I would feel like a very bad Pace Group Leader if I injured myself out of the class at this point. I still do want to do the race very much, and hope that next year will be the right year for me.
Instead, I’ve decided to try to run the Blue Mountain 30K. It’s in October, so it will give me something to work toward after the Marathon, and it seems like quite the challenging race. It is a very limited race, though, so hopefully I manage to get a spot.
I’ve also decided to train up to 30 miles instead of just 26.2 this year. Jeff Galloway recommends training up to 29 miles for a speed boost, and since I really dislike speed training but feel really good about distance, I decided to give it a try. At some point I realized that I’d better just plan to go 30, because the truth is that I like round numbers as milestones.
Prepping for a Long Run:
Our Galloway class has a 20 miler scheduled tomorrow, and I plan to do 24, to stay on track with my training goal. I really am a bit of a Concerned Constance when it comes to these long runs. I tend to overpack my nutrition belt. I fret about what to wear, what to bring and so forth. I bet there are others out there like me, so I thought it might be fun to talk about.
For about 5 to 7 days before a long run I pay special attention to my diet and hydration. I make sure I drink plenty of water and limit my coffee and alcohol intake. For about 4 or 5 days beforehand I also drink a bit of coconut water each day (I really don’t like sports drinks). Since I have a wheat sensitivity I take extra care with what I eat for the week before any run over about 15 miles. An accidental exposure to wheat would make a long run really miserable and potentially embarrassing.
Sometime during the week before the long run I take stock of my nutrition supplies and make a stop at Runner’s Edge to buy more. I nearly always end up with way more than I could possibly need, but I’m okay with that.
Wednesday, Thursday and part of Friday before a Sunday long run I make sure to eat plenty of fiber. Lots of vegetables, salad, fruit and so forth. Dinner on Friday is when I start to dial back on the fiber, but usually it’s pretty balanced. Saturday, however, is a low fiber day. Different people have different strategies to keep from having to make urgent bathroom stops during a long run. Restricting my fiber the day before seems to work well for me, so that’s what I do.
The day before the long run I also trim my toenails. I cut them as short as I reasonably can to keep them from rubbing in my shoe. My toenails have never actually bothered me during a run, but I’ve had some terribly sore toes after a long run when I forgot to trim them.
And as I’m sure everybody does, I check the weather forecast and decide on what to wear, based partly on how hot it is supposed to get. I might try running in a singlet tomorrow, which would make it the first time I’d run long without sleeves. Last spring was cold and wet so I never actually went for a long run in a singlet. This year is shaping up to be a hot one, so now is the time to try, though I worry about chafe. I’ve got a tiny tub of Body Glide as well as other chafe prevention I can bring along, so I should manage just fine.
I usually remember to charge up my watch. Today I also changed the battery in my run/walk timer since I couldn’t recall when I last changed it.
For this particular run I’m also worried about my shoes. I’ve got a new pair of Brooks Adrenalines that I bought on 4/19 and have worn for all of my runs since then. So far, the shoes feel great and I’m very happy with them, but all the runs they’ve gone on have been short runs. It should be fine to run in them tomorrow. They’ve gone about 25 miles so I should know by now if I was going to have trouble. But, as I mentioned I am an Anxious Annie. So I made arrangements for a friend to hang on to my second choice pair of shoes in case I have a shoe-mergency during the run and need him to bring them to me. I think that is mostly just a mental security blanket, really.
The morning of the long run, I eat a filling breakfast. Not everybody does this, but I really dislike the feeling of being hungry during a run. It distracts me and makes me grumpy. For tomorrow I’m planning on a hard boiled egg, a small slice of gluten free bread with peanut butter and a little bit of yogurt with blue berries. I’ll eat as early as I can manage to, to give my body time to digest a bit before the run. I’ve had good luck with this method and it’s never caused me stomach upset. I will also be drinking a cup of green tea. Staying away from coffee is another way to prevent urgent bathroom stops or embarrassing accidents. I love coffee, but not the morning of a long run.
In addition to my usual water and nutrition I will have along some Body Glide, my phone, blister tape, sun screen, lip balm, and if there’s room I might bring a little tub that has a mix of bug repellent and a creamy chafe protector in it.
I really am a Trepidatious Tanya, and I think you can probably tell. On the positive side, though, I will be prepared for just about anything.
The Missoula Marathon is in 63 days and some hours. We only have a few long training runs left. Can I make it to 30 miles? Check back after our last long run on June 23rd to find out!