Tips for Finishing a Long Run
|Hyde Park, London|
While I was running, the temperature went from 80° to 88° - and that felt like 93°! I'm getting some good heat training and that's good for the Kona Marathon in 4 weeks.
I ran the first 6 miles easy-paced. I ran the next 6 miles faster, but the last 6 miles were a little hard to finish and I slowed down. I did better than I have in the past when it got hot, though. I knew what to expect, how it feels to run in the heat and not to feel badly when I slowed down.
I tried some tricks during the last 6 miles.
- I tried to hit a certain pace (until my goal was just to finish).
- I broke the run down into shorter segments.
- I ran in a new place for awhile.
- I tried to stay with runners who were running fast.
- I saved my music for the later miles.
- Because of the heat, I stopped to rest and stretch. I used to think that if I stopped, I wouldn't be able to start running again. Now, I know that I can always get going again.
I felt great when I was done - no heat troubles (no cramps or dizziness).
Pre-run: Powerbar Performance Energy bar and 1/2 banana
During run: Powerbar strawberry and tangerine gels (3 total), salt tab (mile 3, 8, 11, 14), lots of water
Post-run: chocolate milk with vanilla bean latte powder