Long Runs are Dress (and nutrition) Rehearsals
Wow we are 7 weeks from race week! That means we only have a few more long runs left in our training schedules. Our workouts are all important to our fitness, but its the long ones where we really start to understand our progress. Throughout the season, we go from thinking that 13.1 is REALLY far, to wow that’s only 1 more mile than last week! The long runs prepare our bodies and minds for race day. But they can be so much more than that too. Start thinking about your long runs over the next 6 weeks or so as dress rehearsals. They are the events where we can practice what we will put in, on, and around our bodies on race day. Then the endurance athlete’s mantra will become your own “nothing new on race day!”
What to Wear
Figure out now what works and what doesn’t as far as gear goes. I realize that a Saturday in March might call for tights, a hat, and long sleeves while in May you might choose shorts and a singlet. However, try to find a couple long runs to wear what you will on race day, from head to toe. Now is the time to find out that your cute polka dot singlet chafes your arms, NOT at mile 10 on race day. You still have time to sort it out or find a different outfit! Most importantly, figure out your shoes and socks soon. My last post on running shoes and socks discusses how to find your race shoes. The most important thing is to try them out on a long run and make sure they work for you.
What to Eat and Drink
Even more than what you wear on race day, what you choose to put into your body is best determined beforehand. This takes some trial and error for people, so start now. We need to be fueling our bodies throughout the week with high quality nutrition. We need carbohydrates to move (to live really but we’re talking about running here). We’ve all heard about the pre-race pasta parties, but you don’t want to do that for the first time the night before Cap City. Use your long runs to mimic everything you are going to eat and drink starting the day before. Work out what your night before dinner will be, your breakfast, what you carry with you, etc. If you haven’t yet tried consuming Gatorade or a gel like Gu, now is the time to start. It might take a few attempts to figure out what works for you. If you need more information on WHAT to eat and when for long runs, check on my blog from last year on Eating on the Run.
Have a great week, enjoy the sunshine. Happy Training!
Posted on March 16, 2014, in Beginners, Run-Walk and tagged Cap City, fitness, half marathon, hydration, M3S, marathon, quarter marathon, running, running nutrition, running shoes. Bookmark the permalink. Comments Off on Long Runs are Dress (and nutrition) Rehearsals.