Another Sunday with lots of miles and a sense of accomplishment. Excellent.
Marathoners, today’s 18 miles was an opportunity to think about what went right, and what didn’t feel so good, so you can make the changes you need and test them next week and beyond, with plenty of time to get it just right on Marathon Day. If you finished strong, with so much energy that you could go another 8.2 miles, great. Keep doing what you’re doing. If not, here are a few things to ask yourself:
- Did you carbo load on Saturday? That doesn’t mean stuff your face at dinner, but rather eat more fruits, vegetables and whole grains throughout the day. These are all examples of “good carbs”.
- Did you eat a breakfast of good carbs at least an hour before the run?
- Did you arrive well hydrated? If your urine is light yellow, the answer is yes.
- Did you have your first GU somewhere around 5-8 miles, and then more, at the rate of about one every 30 minutes?
- Did you stay well hydrated? People’s hydration needs vary widely, and drinking too much can be just as dangerous as not enough, so I am hesitant to provide a very specific number. Something in the range of 4-8 ounces every 20 minutes should work for most people.
The answer to each of these questions should be yes. If you answered no to any of them, you know where you need to make adjustments.