It’s a 10K with a 20 mile warmup

Marathoners, congratulations on your longest day so far.   Looking back on where you were back in September, can you believe you just did 20 miles?!  Wow!!!

So, now the harder question.  Did you finish today’s route and think “I am full of energy, nothing hurts, and I could run another 6.2 miles”?  If the answer to any of that question is [inappropriate language deleted] or just “no”, please think carefully about what you did to prepare for today’s run, and what you can do differently.  Here are some reminders:

  • Train during the week, not so hard that you aren’t well rested before a long run, but enough that the long run won’t be a shock to your body.
  • Stretch and use the foam roller during the week to ensure your muscles aren’t tight.
  • Carbo load and hydrate well on Saturday.
  • Get a good night’s sleep on Saturday night.
  • Eat a high carb breakfast on Sunday.
  • Start the run Sunday at slower than your normal pace, and continue at this easier pace for 2-3 miles.
  • Have at least several ounces of water every few miles.
  • Have your first GU about an hour or so into the run, and then roughly every 30-40 minutes after that.
  • If anything hurts, think very carefully about continuing to run. Better to take it easy during training and not get injured/re-injured so you’ll be at your best on Marathon Day.
  • Have protein, carbs, electrolytes and water as soon as you can after you finish.

We have our last long run in two weeks, another 20 miler on 1/24/16, and then we start tapering. So, you’ve got one more chance to tweak your preparation routine and learn what works best for you.  As always, feel free to contact me with any questions.



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