In it For the Long Run: Part II

In yesterday's post I discussed how I prepare for long runs and recover from them. Read that post here. Today, in the second part of my series on long training runs I am going to discuss what I do during a long run. Please note that I am not a running coach, nutritionist, or personal trainer.* Everything I discuss below works for me, but everyone is different :) 

As I said yesterday, I like to think of my long runs as auditions or practices for race day. This applies not only to my preparation and recovery, but also, and maybe most importantly, to my fueling plan during my long training runs.

Gear, Clothes, and Safety

I always wear or carry my running necessities, like my iPhone, iPhone armband, hat,  and Feetures socks. Lately, I have worn capris and a long sleeve shirt or a short sleeve shirt with a lightweight tank underneath. Most of my workout/running clothes come from Nike or Fabletics. I try to dress as if it is 20 degrees warmer outside. I would rather start my run a little cold and warm up as I go. 

I also carry and wear some additional gear depending on the length of the run. If a run is over 6 miles, but under 10 miles, I like to carry a handheld water bottle. I really like this one because it is easy to hold and has a zipper pouch to store fuel, car keys, etc. If my run is over 10 miles I like to use a fuel belt. I currently use this one. I use a fuel belt during runs over 10 miles because I do not like holding a water bottle for that long. On my recent 20 mile run, I used my fuel belt and also carried a small recyclable water bottle. I recycled the water bottle about 7 miles in. (Please always recycle plastic bottles) :) 

Another item I carry with me during a long run is a piece of paper with my name and emergency contacts. I probably should always carry this with me. There are also some safety apps, like Glympse and RunSafe, which I have not tried out, but look pretty neat. I always tell my parents and/or my boyfriend that I am leaving for a long run and let them know when I expect to finish.

Hydration 

I run with just water. I used to run with watered down gatorade, but found that this bothered my stomach. However, many runners have success using sports drinks during long runs and races. So, feel it out and see what works best for you. 

During the run, I  drink water whenever I am thirsty and when I take fuel. I try to take small sips so that I do not feel like water is sloshing in my stomach. I always rehydrate after a run with Nuun. As a side note, Nuun is the best! It has no added sugar, is packed with electrolytes, and I think it tastes much better than gatorade. Also, it is a portable tab so its super easy for travel. 

Fuel 

The way that I fuel my long run was developed through a lot of trial and error and it is still a work in progress. I am always trying to balance my sensitive stomach with the need to keep my body properly fueled so I avoid hitting a wall. 

Before I leave for a long run, I always have a fuel plan in mind. That said, I try to be flexible and listen to my body. If I feel like I need fuel before I reach a certain mile, I will take something. Having a plan just helps me keep track of my intake so I know what is working. Currently, I use a combination of Gu energy gels and Clif Shot Blocks. You can order Gu and Clif Blocks on Amazon and you can find them at REI. I really like the salted caramel Gu energy gels and the strawberry Clif Blocks.  One Clif Block is roughly equivalent to 1/3 of a Gu. 

I take one Clif Block once I complete the first four to five miles. Then I have a whole Gu packet after the next 4-5 miles. So for example, on my 20 mile run last week my fuel intake looked like this: 4 miles - take one Clif Block; 8-9 miles - one Gu; 12-13 miles - one Clif Block; 16-17 miles - one Gu; and 18-19 miles one Clif Block. 

Some runners like to take one Gu right before they start a race or a run. I have tried this and it always leaves me with a stomach ache. I think this might be because I eat a fairly substantial breakfast before my long runs and races. However, if you have trouble eating breakfast before a run, then taking a Gu or Clif Block right before you begin might be something worth trying.

Just a note, if I am running 7miles or less, I usually do not take any fuel with me. Again, figuring this out took a lot of trial and error. It all depends on what your body needs and can handle. The best advice I have is to experiment. You will usually have at least 9 or 10 long runs in a half marathon or marathon plan so there are plenty of opportunities to figure out what works for you. 

Also, Maury from the My Heart Races blog has a great YouTube video on fueling. Watch it here. She discusses more of the specifics and science behind why fueling your run is so important.

Final Thoughts 

The current training plan I am using provides some tips for marathon training. This plan can be found on the My Heart Races Blog. One tip is to take your long runs at a slower pace than you would your other training runs. I have a tendency to try to run my long run as fast as I want to run my race, but since reading this tip I have slowed down. I let my legs run the speed they want/need. If I get frustrated with my pace, I keep in mind that on race day I will have tapered the week before so my legs will be fresh and fully fueled. If you are frustrated with your times during your long runs, try to stay positive and remember that the point of training is to prepare your body for your end goal.

Finally, there is nothing better than the feeling of finishing a long run! Okay, maybe there is, a beach vacation and chocolate cake are also pretty great. BUT, the feeling of accomplishment after running a long distance, especially a distance you have never run before, cannot be beat!! It's called runner's high for a reason! It is a major confidence booster to say you want to do something and then just get up and do it! So, enjoy your post long run bliss. Reward yourself with some mindless, but awesome, TV and your favorite foods -- I sure do!

An example of my post long run treat
Not pictured: a whole row of salty crackers. Yum!

Thank you for stopping by!
--Alyssa
@runninginteralia




*Some links above may be affiliate links. However, I will never recommend a product that I do not LOVE! If you have any questions please feel free to contact me runninginteralia@gmail.com. Thank you! 

In it For the Long Run: Part I

I hope everyone is having a wonderful Wednesday! This past week has been exciting! I moved and then my boyfriend moved in with me. Yay! We have been dating for five years and have been in a long distance relationship for about four of those years. I went to law school in Oregon and then clerked for a judge while he stayed in the Seattle area. There has been a lot of shuffling around and getting settled, but our new place is starting to feel like home! 

Anyways, back to running. In the interest of keeping my posts short(ish), this post is the first of a two-part series about long training runs. This post will be about how I prepare and recover. The next post will be about how I tackle a long run (gear, hydration, fueling, etc.). I would like to preface both posts by noting that I am not a running coach, personal trainer, or nutritionist. Everything I discuss is what I have read in magazines, like Runner's World or Women's Running, and/or learned through trial and error. It is what works for me. 

Many of you may know this, but for those that are new to running and training for races, most training plans for a half or full marathon will have one day a week where you run a longer distance than your other weekly training runs. I think that these long runs are critical to training and preparing yourself for a race.  It is important to adequately prepare your body for the distance you plan to run on race day so that you can enjoy your race and not injure yourself! Most importantly, a long run acts as an audition for race day. Your long run provides an opportunity for you test out your gear, as well as your hydration and fueling plan before race day. A race is not the time to discover that a zipper on a new pair running tights chafes your ankle, or that a new sports bra, which is awesome and comfortable for a 3 mile run, is actually terrible and painful after 7 miles. I have learned both of these lessons during this training cycle, and I am so glad that I did not discover these things on race day! Also, a long training run, rather than race day, is a good time to learn that fried food and beer might not be the best choice for dinner the night before a race. I learned this lesson the hard way- not pretty.

Preparation 

My essentials the day before a long run.

The Day Before 

For me, preparation for a long run begins the day before. Really, I should preparing everyday, but the day before a long run, I focus on my hydration and nutrition even more than normal. I also try to take it as easy as I can. As for hydration, I try to drink between 60-100 ounces of water the day before a long run. I should be drinking about 60 ounces of water a day anyways, but this doesn't always happen. Click here to learn more about how much water you should be drinking per day, and why hydration is key! 

When I was training for my half marathons, I actually did not notice that my water consumption the day before a long run made a big difference. However, since I began training for a marathon, I have noticed that whether I hydrated properly the day before has made a huge difference in my performance. The day before my recent 20 mile long run, I carried a 20 ounce tumbler with me wherever I went. I refilled it at least 4 times throughout the day. I felt great during my run the next day. It was so much better than during my 18 mile run the week before (read more about it in my training update post). 

As for nutrition, I focus on eating adequate carbohydrates and protein. I do not have a specific target as far as grams of carbs or protein. Maybe I should, but right now I try to eat when I feel hungry, eat carbs and protein at each meal, eat plenty of fruits and veggies, and avoid processed foods. Pretty simple. I should follow these principles every single day! 

I always eat pasta and veggies for dinner the night before a long run or a race. I usually make whole wheat or spelt pasta with marina sauce and veggie meatballs. On the side, I will have steamed broccoli, green beans, or sautéed zucchini and bell peppers. To give my body adequate time to digest, I try to eat this meal by 6:30-7 p.m.

Morning Of 

I like to get my long run done right away. My typical routine after I wake up is to walk and feed Baker (my pup), make coffee and breakfast, get ready (wash face, put on spf, brush teeth, etc.), complete my pre-run stretches and warmup exercises, prepare my fuel belt (more on this in Part II), and then head out the door, only after giving Baker a hug. 

Some people prefer not to eat before a run, but I am always starving when I wakeup so I have to eat something. My go to breakfast before a long run is oatmeal with raisins, honey, and 1/2 tablespoon hemp seeds or peanut butter. I try to eat it about 1 hour before I leave the house. I also drink a cup of coffee and about 6-8 ounces of water. It took me a while to discover the perfect breakfast, as well as the best time to eat. So, stick with what works for your system. 

Recover 

Just like preparation, recovering from a long run also takes some trial and error. I like to give myself at least two hours to recover from my long run before moving on to anything else in my day.  Side note, when I say "recover" I am referring to what I do to feel like a functioning human again. Because I give myself so much time to recover it is best for me to complete my long run on a day when I do not have a lot of other obligations.

When I was training for my first half marathon, I did not feel hungry after my long runs. I would only eat a little something. Maybe a bowl of cereal or a piece of toast. By the afternoon, I would be so tired and slightly nauseas. When I told my running buddy at the time about this she said, "You need to force yourself to eat a bigger meal after your run. You are burning a lot of calories." I took her advice and after my next long run ate a whole wheat bagel with cream cheese and a bowl of hearty soup. She was right! I felt so much better for the rest of the day. 

Since this time, I have worked out a post long run refueling routine that seems to work pretty well. First, I make a Nuun. While the Nuun is doing its thing, I drink a glass of water, stretch, and eat a little snack. My little snack is whatever my stomach can handle. Sometimes it is a bar like a Picky Bar or a Kind Bar. After my 20 mile long run last week, I had two graham crackers and half of a Honey Stinger protein bar. But, after my 18 mile run, I had some apple sauce and some gold fish crackers. This little snack can get pretty random haha. After I have eaten my snack, I shower. Showers after long runs are THE BEST! I get the chills really quickly after a long run. To avoid a complete freeze, I like to take a warm shower within 10-15 minutes of getting home. This does not leave a lot of time to stretch. To avoid stiffness, I try to walk and stretch throughout the day. 

After I shower, I will make a more substantial meal. My meal includes a lot of carbohydrates as well as protein to ensure that my muscles have what they need to adequately recover. I have two favorite meals. The first is Kodiak Protein Pancakes. I usually top my pancakes with some berries, bananas, chocolate chips, peanut butter and/or organic maple syrup. I am usually not too hungry at this point, but these are delicious and easy on my stomach. The second, is two eggs scrambled and a whole wheat bagel with Nuttzo power fuel. I also like to make what I call the "long run cocktail." It is tart cherry juice with ginger ale or sparkling water. This really settles my stomach and the antioxidants in tart cherry juice are great for muscle recovery. Read more about the power of tart cherries here. 

After I eat, I usually sink into my couch for at least an hour and watch some mindless TV. This allows my mind to recover. I know that sounds weird, but long runs take a lot of mental energy and I always feel like my brain also needs a break from telling my body to keep going. Or, maybe this what I tell myself to justify binge watching Pretty Little Liars. Either way, after at least an hour of what the kids call "Netflix and chill" I am ready to tackle normal human activities. 

The next day I usually do Yoga Fix from the 21 Day Fix and foam roll for as long as I can tolerate (hurts so good). 

I am still tweaking my routine and learning what works best. I record my runs and how I felt before and after them in a journal. My favorite journal is the Believe Training Journal.

This week I have a 13 mile long run and next week it's 22 miles. EEK! Here goes nothing! 

Thanks for stopping by! 
--Alyssa 
@runninginteralia