Happy Sunday! I hope you all have enjoyed a good weekend so far. What did you do yesterday?
I spent yesterday morning running 15 miles around Geneva. I changed up my route a bit as my regular route has started to get a bit boring. While it’s absolutely gorgeous along the lake, running there for each of my 3 weekly runs means that it isn’t as exciting as it once was. I spent my first few miles weaving through Geneva’s neighborhoods before heading to the lake yesterday which was a nice change of pace.
![IMG_1440[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14401.jpg "IMG_1440[1]")
The run went really well other than one necessary bathroom stop. I wore the same outfit again this week, which means that I think I’ve found my perfect marathon race day outfit! The weather was humid and overcast for the first half and then the sun came out for the second half. For those who are interested, here are my splits: 9:42, 9:53, 9:55, 9:51, 9:51, 9:47, 9:51, 9:56, 9:43, 10:09 (hills and dodging tourists), 9:49, 9:39, 9:29, 9:21 and 8:54. ![IMG_1434[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14341.jpg "IMG_1434[1]")
Since my past few long runs have gone better than normal, I thought I’d share 5 tips that have helped make these runs stronger and more successful.
1. Get a good night’s sleep! Sleep is the time when your body repairs and heals it sleep. Not only will 7 or more hours of sleep leave you feeling more rested but it will also leave your muscles and body more ready to run. Sleep is so important that many coaches, according to a Runner’s World article, say that increasing sleep is the #1 thing athletes can do during taper to improve their race day performance! I like to sleep in my PRO Compression Marathon Socks and enjoy some Sleepy Time herbal tea before bed to relax.
2. Practice the optimal pre-run fueling. I’ve found that a little bit of coffee, a little bit of water, a banana, peanut butter and toast works perfectly. I take about 30 minutes to after eating to sip coffee, check out route options on MapMyRun, foam roll, and stretch while my food settles. When I was in the US I bought a few packs of Vega Sport Sugar-Free Workout Energizer, Lemon Lime and I’ve really liked it so far. The flavor isn’t great but the past two runs have been stronger than normal after mixing some in my pre-workout water.
![IMG_1433[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14331.jpg "IMG_1433[1]")
3. Make sure you carry enough water and fuel! Always overestimate your water needs, rather than underestimate as being dehydrated during a long run is the WORST! You never know whether your frequently used water fountains will be working so make sure to carry some water with you or leave some along your path. Another option that I’ve used in the past is creating a route which has me pass by the house so I can hide a water bottle in the mailbox or bushes. The Amphipod Hydraform Handheld Thermal-Lite is large enough for long runs and has a convenient zipper pocket for storing fuel, money and keys along with a thermal sleeve to keep water cool. I’ve tried a lot of fuel over the years and my favorite two are Salted Caramel Gu or Margarita Shotblocks.
![IMG_1449[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14491.jpg "IMG_1449[1]")
4. Find motivation in a playlist, audiobook or podcast to keep you company along the run. Yesterday I listened to music for the first 4 miles, A Life Without Limits for the middle 8 miles, then music for the last 3 miles. It was a perfect balance and Chrissie Wellington’s story really helped motivate me through the middle miles which can sometime be the hardest mentally. If you haven’t read or listened to this book I can’t recommend it enough!
Here are a few songs that I especially loved during yesterday’s run:
- ABC – Jackson 5
- Sur Ma Route – Black M
- I Want You Back – Jackson 5
- Let The Groove Get In – Justin Timberlake
- All The Small Things – Blink 182
- How Will I Know – Whitney Houston
- Bombs Over Baghdad – Outkast
- Give Me A Beat – Girl Talk
5. Plan a fun activity or reward after your run. Sometimes it helps to have something that you are running towards or a reward you know you get to enjoy afterwards. When the going gets tough you know you have to finish in order to reach your boyfriend, friends, iced coffee date, frozen yogurt or even your ice filled bathtub! Yesterday I made a brunch date with girlfriends for 11 which meant that I had to finish my run in a 10 minute pace or faster. ![IMG_1457[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14571.jpg "IMG_1457[1]")
![IMG_1460[1]](http://www.healthyhappierbear.com/wp-content/uploads/2014/08/IMG_14601.jpg "IMG_1460[1]")
Now it’s your turn! Share your own tip in the comments or share your favorite post workout reward or workout song.
Love the idea of a reward at the end! Yes- good sleep and fueling well are key for me, too. I’m excited to start building for marathon training again soon!
Good luck with your base building Laura!
Great tips, I definitely think a good night’s sleep really helps. Love the idea of making plans after so you have something to look forward to!
Some of these tips seem so common sense Emma but I think we all forget them too often. Hope making a plan works for you! 🙂
Just a quick question regarding long run splits. You mentioned stopping for the bathroom. I’m assuming you stopped your watch? I used to stop my watch when I would fuel, drink, etc, but have found I can better gauge my fitness level by not hitting pause. After all, in the race, the clock stops for no one. I’m always interested in how other runners view this topic. Good luck on the remainder of your training!
I think this is interesting too. I believe it is foolish to stop your watch at stoplights or for water breaks. I find this gives runners a false sense of their pace and sets them up for frustration on race day.
However, if your watch is set to show average overall pace, a bathroom break stop can psych you out as the rest of your run is going to show a dramatically increased average overall pace that won’t reflect the effort your putting in.
I agree with you Alicia regarding fueling etc. However, when I lived in NYC I’d stop my watch at stoplights because you don’t have stoplights in a race. However, towards the end of my time there I started just letting my watch keep going and would just take note if there was an exceptionally long stop light. I did stop it when I used the bathroom this week but in hindsight I should just let it keep going. Thanks for the reminder!
Great tips! Two of my favorite songs to listen to on a long run are Treasure by Bruno Mars and September by Earth, Wind & Fire. Upbeat songs always make my runs go by faster!
Oooh September eh Jenny? I’ll have to check that one out!
Definitely dialing in the breakfast routine before the run is KEY! Even if this means that I have to FORCE myself to eat the bowl of oatmeal at 5 AM when my stomach just doesn’t want to eat food…I’ll definitely regret not eating it at 7 AM when I’m crashing mid-run. I like to do a bit of coffee too! I’ve also started taking an Island Boost at the beginning of the long run/race.
I’ll have to do research – I’ve never heard of Island Boost!
Agreed on the fuel. Did a 7 mile run this week with a friend and I KNEW I needed more time (even though he didn’t) and I was team struggles the whole way.
I’m looking for a new water bottle at the moment, is it leak free?! I’ve not tried audio books yet, but I’m currently addicted to podcasts on my log runs. I love the joy the baker podcast and desert island discs. I’ve gone off running podcasts!
Yes it’s so much more leak free than my Sweaty Betty one! You’ll love it!! I tried running podcasts but grew bored. I can’t recommend her audio book enough!
I know they say don’t use food as a reward but I ALWAYS dream about a delicious breakfast or sweet treat through my entire run! haha Helps push through every time 😉
Yeah I dream of smoothies on hot runs!
My post workout reward is a NAP!!! I was a Dr Pepper addict for many, many years & over the last 3 years I’ve cut back to maybe one every couple of weeks. I really crave it on a hot run but I’m trying to refrain!
I wonder if you crave it for the same reason some people crave Coca Cola for hang overs? Smoothies are the best sometimes after long runs. Also, a nap – um hello – that is always perfect especially if it’s on a beach. 🙂