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July 1, 2008
planning and preparation prevents piss poor performance ...
I just had a comment from Emily asking ...
"How do you prepare for the run and refuel during the run?"
I love a good question, not only does it make me feel smart and like an expert that I definitely am not, but it also saves me the energy of thinking of something witty and enlightening to blog about.
I don't mean to disappoint you Emily, I actually have a good, sensible answer to this question, but if you were looking for someone who puts it into practice, I can recommend a few other sites.
Case and point ...
I moved my Sunday long run to Saturday last week.
to prepare for the run ....
I drank very little water all day Friday
I consumed three beers and an amaretto sour
I ate popcorn and a slice of spicy cajun shrimp pizza for dinner
I got very little sleep
I pressed snooze so many times I didn't have time to eat before my run on Saturday morning
refueling on the run
I forgot to pack my fuel belt the night before, so I showed up to the run with one gel in my hand.
That is what not to do.
After years of doing this I know better, but I am a very very slow learner.
This is what I should have done ...
to prepare for the run ...
Hydrate, Eat Right, Sleep.
Drink lots of water, I try and drink 2 litres throughout the day. If the weather is going to be hot for my run, then I'll drink a bottle of gatorade as well.
Eat what works for you. You will probably have to experiment to find the perfect pre-run meal. For me it's pasta with tomato sauce or homemade veggie pizza and salad. It is definitely not chinese food nor anything with beans. I learned this the hard and painful way.
In the morning before my run, a bagel works really well. I have half toasted with PB, then when the mileage goes over 16 miles, I eat the whole bagel. I usually need an hour and a half to digest it, so I'll get up and eat at 6.15am go back to bed for 30 minutes and run at 8am.
Sleep. I really need sleep to function. As your runs get longer and more demanding you'll get tired. So your body needs to rest. Not just before a long run but the days leading up to it as well.
Refueling on the run
For me water and gels work best. I can drink gatorade if it is really watered down otherwise it makes me feel sick. I love blocks, but they don't love me.
During a marathon I take a gel before I start and then at 6, 12, 20 miles. Usually after 20 I can't stomach anything sweet, a couple pretzels seem to work magic around 23 miles.
If you haven't tried gels yet, take one on a shorter run to see how they work (react) for you.
Post run ...
This one is really important. Get some protein into you 30 minutes post run. A protein shake, smootie or half a pb sandwich.
The exact combination of what works or doesn't an individual thing, a bit of trial and error. Try things out. like pasta for dinner and oatmeal for breakfast, or pizza and cereal to find what fuels you best.
oh and stretch. Like you life depending on it!
I'm off now to lie by the pool, drink margaritas and devour chips before tonight's run.
Posted by Ali at July 1, 2008 10:09 AM
Comments
Ali, you and I have a lot in common. I never do anything right before a long run, and then when I'm dying at the halfway point I promise myself that I'll do better next weekend only to find myself in the same situation again every week.
Posted by: Vanilla at July 1, 2008 11:53 AM
Thanks, Ali! I keep hearing that I should use the long runs as a way to try things out and see what will work for race day, so I very much appreciate your advice and examples.
Posted by: Emily at July 1, 2008 1:05 PM
hee. have very similar long run preparations . . .
Posted by: runner susan at July 1, 2008 2:02 PM
Nice alliteration in the title. :)
Mmmmmmmm...margaritas...chips....sounds delicious.
Posted by: Allison at July 1, 2008 6:39 PM
Helpful hint: Martinis before a run don't work well either. Just sayin.'
Posted by: P.O.M. at July 1, 2008 8:07 PM
agree with POM. nor the night before as was the case once with me...not only was it a run, but a race. a cross country race. a relay. with 3 other people. in 90 deg heat.
ugh.
Posted by: June at July 1, 2008 8:19 PM
agree with POM. nor the night before as was the case once with me...not only was it a run, but a race. a cross country race. a relay. with 3 other people. in 90 deg heat.
ugh.
Posted by: June at July 1, 2008 8:21 PM
It always makes me feel better when I see more experienced runners can do things the wrong way too. :)
Posted by: AndrewE at July 1, 2008 8:25 PM
Will we ever follow the correct routine. Sleep, is that essential to a good run?? Hmmm..maybe, just maybe that could be one of my many issues.
Well said Alli.
Posted by: Running Hoosier at July 1, 2008 10:25 PM
I tend to not plan eating that well around long runs either. Sleep is also so important, yet so many of us runners never seem to learn. Half of the time I running my long run on little sleep. I will try to follow your good advice.
Posted by: Marci at July 2, 2008 11:23 AM
I tend to not plan eating that well around long runs either. Sleep is also so important, yet so many of us runners never seem to learn. Half of the time I running my long run on little sleep. I will try to follow your good advice.
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