8 things I do to prepare for the long run

18 miles today.  

That is a really long way to go.  We are all kind of crazy, you know that right?!  

It is funny because just a few months ago the run I am about to do today (18 easy paced miles) was no big deal BUT after taking some breaks and just getting back into long runs again it feels like I am about to embark on a 10 year journey.  I will survive and I have bribed some friends to run with me.  Here are some things that I like to do the day/night before a long run:

1.  Stay off my feet as much as possible (also known as be extra lazy and pretend like it is a requirement to stay at home as much as possible).

Exhibit A:

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 Exhibit B:

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2.  Read articles about some of my favorite athletes.  I love how Kara Goucher is so easy to relate to even though she can run 1,000 miles per hour.

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3.  I like to eat a dinner full of carbs, protein and fat (tortilla, sweet potato/zucchini/egg/tomato mixture and guacamole).  

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4.  I tend to check my electronics 4 trillion times to make sure that they are all charged and ready to go.

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5. Watch amazing videos like this one!  Joe Pavey (40 YEARS OLD) wins the 10,000m Final European Athletics Championship!!!

6.  Throw my debit card into my phone case so that I can buy water just in case my favorite water fountains aren’t working.

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7.  Eat a few chocolate covered cinnamon bears because they are on the top 5 candy list.  

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8.  Go to bed when the sun goes down… I was in bed at 9 (but didn’t fall asleep for a while.. this brain of mine).

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How do you prepare for the long run?

What are your weekend plans?!?

What time did you get to bed last night?

Do you tend do eat just the egg whites or the whole egg?

-Whole egg.  

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84 comments

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Good luck!

I was in bed around about 10 because I’ve been having too many late night recently and need to catch up :)

My weekend will consist of a Parkrun (5K) and doing as little else as possible :)

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I eat whole eggs–scrambled. In no other form will I eat eggs.

I hear you on the sleep issue. I’ve been struggling with falling asleep too. I worry. Right now I worry about crazy things, like what if I die in my sleep? Will Lily remember how to call Nana? Single mom worries. Hooray!

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I prepare for the long run by having a good dinner, thinking about what I’m going to eat before my long run, making sure my electronics charged, filling my camelbak, watching running videos that inspire me or reading a chapter from a favorite running book and going to bed early (if I’m running in the a.m., though I prefer running in the evening).

This weekend I am on a down week in training. It feels so weird to not be planning a long run! I hope your 18-miler went perfectly!

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My long run prep is a lot like yours! Making sure my Garmin is charged, lying around, eating delicious carbohydrates :)

Weekend plans are revolving around my 18 miler!

I went to bed at 10:30 last night!

I am vegetarian and I eat eggs quite often (every day) and recently started using just the egg whites every other time I eat them.

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I havent done a long run in months. Long story. But your long runs make mine seem short anyway!

I have to work this weekend.

Went to bed at 10 last night.

I eat the whole egg. It tastes better and it’s good for you :)

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Hope you had a good long run!

I haven’t hit 18 miles yet….but doing 18k as soon as I drop off the Max at daycare. Only things I do to prepare is check the weather 10000000 times, eat and make sure the garmin is charged

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That debit card in the phone case is genius! I’m going to do that. It’s too bulky in my spibelt. :)

This weekend is my birthday (Saturday) and I’ll be in a shopping coma for the next 3 days…running clothes, shoes and all things running….I’m starting….NOW.

:)

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Jo Pavey is AMAZING!!! Go, running mamas everywhere!!!

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Why did I not think about the debit card thing. That is a true running life hack.

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Good luck! I prepare like you… Rest the day before (and lots of water!) and a nice big carb supper.

:)

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I don’t prepare myself for long runs. And just before the start in the next morning i will notice that my Forerunner and my iPhone are at 10% energy. And while they’re charging i have enough time to search for my chest strap. ;-) Good luck for your long run. I’ll do mine on sunday.

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I’m going to run 14 tomorrow so not terribly long but I still go through my “routine” and mentally prep myself! Just not quite as much as for a 20. I have to figure out my water situation because I’m considering doing my hydration pack if it’s humid. And there’s no water along my route!

Good luck with it!

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I do the same prep as you, except I grind the coffee and have the French press ready to go, and lay out my clothes, as to not wake up my husband :) I don’t bring $, because there is no where to buy water! I think for this weekend’s run, I will buy an audiobook to listen to–so I will have to get that done too.
Good luck!

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I nearly burst into tears, watching that Jo Pavey clip. I’m English, aged 39. :):):)
ENJOY the long run. Let it flow by ……. don’t force it, just ‘be’ in it.
Ridsx
Ps. As for sleeping, I getcha. ‘Worry’ builds into one’s body, quite easily. Catch your thoughts, during the day. Reframe them …… and let them go. If in doubt, celebrate one’s ‘coolness.’

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I’ve got about the same schedule. Although I’ve only got a 10 miler tomorrow, I tend to like to chill the day before… And enjoy some form of pasta or pancakes for dinner. I also get my music or podcast ready for the next morning so I can just jump on the trail without messing with that for 10 minutes.

Whole egg all the way. Especially if they’re being fried… What else is the toast for if you have no yolk to mop up?

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I do my long runs in Thursday since it is my day off. I don’t think I do anything differently except try and get to bed by 10. I always run one way and have my husband meet me somewhere with flip flops and my sweatshirt and a big diet coke. I don’t drink soda usually but crave a diet coke after a long run.
Good luck today!

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Interesting about the Diet Coke! I’m not a soda drinker at all, but lately that’s all I want after a long run! I try to resist, but sometimes I fail!

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I have Jaybird headphones too, and for whatever reason, I CANNOT remember to charge them before my long runs! They last all week charged so they are pretty much dead by the end of the week. I can’t tell you how many times they’ve died between miles 1-4 of a 10+ run… That’s the worst.

The debit card is a good idea! I need to start doing that. I’ve run out of water a few times and had to just suck it up until I got home. No fun!

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Have a nice run! I’m trying to take it easy today so I can run 13 miles with a running group tomorrow morning around Paris. I’m going to buy a baguette in a bit so I can carb-load tonight…

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Long run prep = as much sleep as possible, buying Swedish fish the night before, making sure I have my running buddy (my boyfriend) prepped with air in his bike tires, a bag to hold water/food and a clock of some sort, and eating a great breakfast beforehand.
Life is good.
Blessings!

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Loved your tips! The key for me is going to bed early …which is difficult because I’m a night owl and really enjoy my tv/computer time. Lately I’ve been going to bed between 9:30-10 and it has made SUCH a difference in my workouts.

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Enjoy your run!
Where do you keep your phone when running?

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I was in bed before 10 but my stupid brain wouldn’t shut off for what seemed like forever! Ugh.
I like the whole egg but I’ll add in a few extra whites if I’m super hungry.

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I woke up really early today; I have low progestrone. What I like to do before a long run is to sleep a lot the day before and limit time spent on my feet. I write this comment as I’m doing a 1000 squat workout!

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I did my long run this morning so yesterday I prepped by resting, taking an Epsom salt bath, lots of foam rolling, and eating! And I was in bed by 8:30, asleep by 9ish. I always eat the whole egg…I would need like 50 egg whites to fill me up versus just 2-3 eggs.

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Compulsively check the weather all week to determine optimal long run conditions, go to bed at 8pm, and wake up realizing I charged nothing so I wait and do my long run during the hottest part of a summer day and wonder why I feel like death at the end.

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Night before long run looks a lot like yours- lots of water, avoid certain foods to avoid tummy issues, everything is charged, favorite sports bra is clean etc. I eat both whole eggs and add extra egg white for protein (from a carton)

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I drink lots if water the day before to make sure I’m fully hydrated the day before my long run. But I also like to make sure I get into bed nice and early. My weekend plans include a long (for me) run and then two birthday parties!! It depends how the egg is cooked but I usually eat the whole thing. Boiled eggs are the only exception! Good luck on your run and I hope you feel good the whole time!

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I read that article about Kara Goucher yesterday too and said the same thing about it. It’s amazing how easy she is to relate to even though her running is on a whole different level. You guys are in the same boat right now. Coming back from injuries, trying to banish the negative thoughts and focus on where you are right now, not where you used to be, and trying to get better because this is what you love. Keep on truckin’ and good luck with those 18 miles. Slow and steady.

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I think it will be a miracle if I ever go to bed before 1030… Even that is pushing it. Maybe it will just take having kids haha.
I like the links you always post and the excerpts of articles, it’s nice.

Mucho good lucko on the run, sounds like you’ll kick its keister:)

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I prepare for a long run by eating a dinner with pasta, veggies, and meat, and drinking nuun! I have a hard time going to bed too early, so that never happens. I went to bed at 11 last night and that was a little early!
This weekend I’m doing a 11-12 miler around Lake Champlain in NY, and preparing for my first week of graduate school :)

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i drink lots of water/diluted sports drink/coconut water the 24 hours before. woo hoo on 18 miles!

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I was in bed at 10 and this weekend we are going shopping at some outlets!

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Whole egg. Most of the time anyway.
I always lay out my gear the night before a long run but I’m terrible about trying to stay off my feet the day before. Life is usually hectic and weekends are always jam packed with stuff I couldn’t get to during the week.

I’m going to Atlantic City for the weekend with some of my favorite gal pals. Girls weekend will include dinner at Bobby Flays restaurant in the Borgata hotel, some slots, some dancing and plenty of laughing. And then Sunday morning we will run a few miles on the boardwalk. I’m really looking forward to it.

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I swear by sweet potatoes for the night before my long run (or any run really lol)…I always eat breakfast before my run (usually oatmeal) and pack jelly beans or raisins into my pockets. Have a great run!

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I haven’t done a long run for a while, but when I was training for my last marathon these were my routines:

1. Program the coffee maker.
2. Eat carne asada with fried yuca (not sure how this came to be but it always seems to work wonders).
3. Set my clothes out the night before.
4. Pack my Spi-belt with goos.
5. Fill my water bottle up.
6. Check and recheck my alarm.

I never tried watching motivational videos – that might have helped!

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I eat only the egg whites…I think it’s because the yolks in cage free brown eggs look funny to me :) Also, I always wear my running shoes to work the day before a race! Good luck with your 18 – when I’m struggling in the last miles of my half marathon tomorrow, I will remind myself that what I’m doing is easy compared to your 18!!!

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You will have a wonderful long run. Since I don’t long run, I don’t prepare but I was in bed at 8:30 pm last night (typical for me during the week since I get up at 4 am). Weekend plans = Corn Roast Festival in my town tonight (live music, food and artisan vendors and lots of corn), parade tomorrow and football Sunday (i.e. have football on most of the day while I cook and bake and work on art). Keep us posted on how the run goes!!

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I carry my cards like that as well since the stupid city keeps turning off water fountains for no reason!

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I don’t do anything super special to prepare for a long run. I do try to get as much sleep as possible and eat and hydrate more than usual, but other than that my only prep involves packing my hydration pack. For a long trail run (5-6 hrs.) I usually carry 60-ish oz. of water, mixed with Perpetuem (powdered carb/protein drink, designed for runs longer than 3 hrs.), a couple flasks of gel, and an energy bar. I get it all set to go the night before so that in the morning all I have to do is get dressed and eat breakfast! :)

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I am all about the whole egg! Got to get those nutrients!

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I always look up motivational running stuff on Pinterest and make sure that my clothes and electronics are all laid out.

1 year old bday party this weekend, long run and church on Sun.

I was in bed by 9:45 last night because we had back to school night and the alarm went off at 4:00am. Way too early!

Whole egg :)

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Whole egg. For sure.

I usually just try to get extra sleep before a long run. Waking up feeling like I just want to collapse back in bed is never the way to start a long run!

I have to work this weekend. That’s the downside of having two jobs. At least I work in a fitness center on the weekends, so the people are usually happy to be there! After that, prepare for my long run and spend time with the husband!

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I’m shocked you can eat quac before a long run. Too much fiber for me.
I eat the whole egg. Egg whites just aren’t satisfying and the yolk is where the nutrition is anyway.
I’m running a half marathon Saturday, so I really wanted to get to bed early last night. Didn’t happen. But I did sleep in and extra 45 minutes. That felt good.

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Whole egg!

These are all really good. Especially fueling yourself right and sleeping enough! Sometimes if I miss my run in the morning and do it at night, then again the next morning, I am EXHAUSTED. I can really feel that I need a 24 hour recovery!

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this weekend we have a wedding to go to, it’s for family and I think it’s going to be a ton of fun!

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I check my Garmin battery level 23904820 times, I eat cookies (because I tell myself its fuel?…hmmm….), I add a new song to my playlist so I’ll be excited to get up and start my run with it, I set my alarm for 5am with running emojis as the text =).

Good luck today! After 18 miles = 18 million endorphins. Woo!

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Always stay off my feet the night before. Usually long runs are Saturduays which means Fridays I stay in. I’m generally toast from the work week to go out anyway. Most important thing for me is sleep, lots of water and iron. I’m amirom deficient so my runs are awful if I forget to take the pills.

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plug in all my electronics and make sure they’re ready to go. Drink a ton of water and try to get a good night’s rest. I’m doing my long run today because this weekend I’m going camping :-) First time with a toddler…should be interesting!

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About the staying off your feet thing-my coach recently told me that if you’re going to be staying off your feet to prepare/recover from a run (which you should) you should be laying down because sitting just causes tightness in your hips. I did not know that! So now I never feel bad about laying on the couch :)

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omg chocolate covered cinnamon bears are the BEST! Have a great run!

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Good luck on your run! 18 miles nonstop seems absolutely insurmountable to me haha but you’re gonna kick butt!

Oh and I definitely eat whole eggs…egg whites creep me out! I use them alongside eggs but if my omelet isn’t yellow I think it’s pretty gross

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Just an FYI, sometimes your cell phone can wreck your debit card. Happened to mine once. Something to do with magnets I think? Have a good race!

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I NEED to go to bed early but I never do! I also sometimes foam roll a little the night before a long run.

No big plans this weekend — just long run, a kids birthday party and get my kiddos ready for the first day of school next week! Woo hoo!

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I went to bed at midnight and then listened to my daughter grunt all night (this whole sharing a room thing this weekend is no bueno) and got one my top 5 worst nights of sleep since she has been born.

Park city with my fam the whole weekend. We shall see if I gain back all the weight I have lost since felicity has beeb born in tbis one weekend. Lol

Whole eggs all the way.

Good luck with your run. With your current location and its proximity to a huge bulk bin full of those chocolate covered cinnamon bears, I would seriously be there daily restocking my supply.

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Good luck with your long run!!

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I am preparing for my 2nd Half and in the morning I will do 12 miles. Next weekend Race Day in Tupelo, MS! Tomorrow’s high is expected to be 100, while it won’t be that from 6am-8am when I’m out it will still be Hot & Humid Mississippi Weather! I’m still new to preparing for long runs but I try to eat good the day before and drink plenty of water. Try to get in the bed at a decent time but anything before 11 is good but for me. I lay out my clothes, GU Gels, put water in fridge and set my alarm for 5:20 all the night before. I’ll have an idea where I will run but I often change my mind. I run from my house so I have options and I’m not up long before I’m out the door. My weekend plans first involve getting my run in then will include immediately soaking in the tub and a big glass of chocolate milk! :) I have my own chickens and collect eggs daily and I eat the whole egg!

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Good luck on the long run!! Kick it’s butt!!
I did mine yesterday and in the Pureflows….we had a good time, those pureflows and I!! Thanks for the advice!:)
Ps Brooke’s hair is SUPER long, I love it!

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I never thought about putting your debit card in the phone case…that’s brilliant!!

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Did my long run today too since meeting a friend tomorrow am.

The only other thing I sometimes do is make a new playlist for the run.

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I love how you plan your day before for the long run. Now that 2 of 3 of my kids are in school I want to start planning a rest day before too. I eat the whole egg and now want to start adding guacamole in mine.
I remember when we first moved to our new house I couldn’t sleep. Not sure if you believe in this but my parents came over and blessed my house…like prayed in each corner of the house and basically just asking God to bless it.
My long run tomorrow 10 miles before I watch 3 of my kids soccer games.

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Love how you plan your long runs, wish I could do that!!! I run my long runs on sat morning after working my bartending shift the night before so no time to rest. I do bring carbs to work to eat for dinner and a snack. My long run tomorrow will be 16 miles., my longest so far! I have a friend who runs part of my long run with me so that is helpful.
Got to bed about 11pm last night (night off)
And I tend to eat egg whites!
Have a great run
Btw, just started following your blog, love it!

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It’s great you back to the long runs, congrats! I love the reading articles and watching running videos, that’s great motivation and I’ll have to use it in the future! Hope it goes well!
~Bre

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My brain has been keeping me from sleeping well lately, too. Mine’s been doing this awesome thing where it wakes me up at 4 AM and by the time I’m sleepy again it’s time to get up and run. I read that article about Kara, too, and really enjoyed it. Also you should know: “I love how Kara Goucher is so easy to relate to even though she can run 1,000 miles per hour”…you could replace Kara Goucher with Janae Jacobs and that’s how most of your readers feel about you, I think. :) Hope the long run goes well!

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I have been running myself ragged at work, and now feel like I’m fighting off a cold from being run-down, so I’ll do a couple short runs (like 2 miles short) this weekend, but mainly (HOPEFULLY) a lot of lounging… Well, as much as the children allow anyway ;)

I tend to fall asleep around 8:30 when I’m putting my daughters to bed. I’m up at 4:30 every morning, so by 8:30pm I am DONE! :)

I used to be a whole egg person, but I e recently become sensitive to eggs (extreme bloating & stomach cramps), and so I’ve had to cut them out altogether :( I’m still quite heartbroken over this.

Hope the long run went smoothly… Have a great weekend!!!

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I’m off to a second attempt at the 90 minute long run tomorrow. It’s like you said – when I was training for previous races, a 12-miler was no big deal, but now it makes me a little nervous… mainly because I stopped early last weekend.

Looks like I’m following your pre-long run routine! Maybe at least some candy could help me out. That Joe Pavey video was AMAZING. SO inspiring!

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Ohmagosh WHOLE EGG! Egg yolks are one of those beautiful things that make life worth living. Calories be damned, I need that yellow goo all over my fingers when I’m done eating anything involving egg. Even if I’m using a fork. Don’t ask.

I have to say ditto on a lot of the prep work for a long run. I haven’t done one in a while now because I’ve been focusing on shorter distances and 10 miles just feels so nice. When I was doing them, though, I would definitely charge up the Garmin (because when I’m running 18 miles I want to run eighteen-point-zero not a tenth of a mile more), watch a lot of trash TV (because I earned it in advance), and eat a heck of a lot more carbs than it looks like you are! We’re talking bread on bread on bread. You’re so much better at healthy carb loading!

Good luck on the run I hope you have a blast!

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Before a long run I rest the day before and eat good foods but I also make sure and hydrate. I usually have a couple of bottles of water with nuun in them before I go to bed. Then I make sure and wake up 30-45 minutes before my run so that I can get something to eat.
Always the whole egg.
I didn’t get to bed until 2am. what the heck?
I’ll be running a half marathon tomorrow. yeah!

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ALWAYS whole eggs….

I was pretty tired last night so hubs and I went to bed at 9:15….I don’t remember anything except at 1:45AM I woke up and tossed and turned for about an hour….UGH! HATE.WHEN.THAT.HAPPENS.

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I almost always go to bed at 10:00, but by the time I read for a bit it’s usually closer to 11:00 by the time I fall asleep. Hope your long run was great!

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Did speed work this morning, going to for a friend’s 40th birthday tonight (80′ cover band – can’t turn that down), and doing my longest run in three years (20 miles) tomorrow.
I’m usually in bed by 10 but last night was a party animal and stayed up until 11.

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Whole egg for sure! Good luck on your run!!! :)

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Long run: carbs carbs carbs :) I always eat the whole egg! I think I was in bed at 11 last night.

I had my first xc race today! Third place :) The rest of the weekend will be having a rummage sale!

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I eat just the egg whites – my family has a history of high cholesterol. Before a long run, I just hydrate, hydrate, hydrate and try to be off my feet as well :-)

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Good luck on your long run!

I eat the entire egg. I’ve heard that the yolk is where all the nutrition is.

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I prepare for my long run by complaining to anyone who will listen, “I have to run XX miles tomorrow! I DON’T WANNA!” heh. Then I stay up wayy too late and get up early to run, then spend the rest of the day feeling like a zombie.

Weekend plans: long run (though only 8, not 18 … I’ll be there in a few weeks) then I have to be in a fashion show and then housewarming party at a friend’s.

Bed last night? Ugh – 12:45 a.m.

I eat the yolk and the whites! I like to live it up!

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Love your blog! Have been reading for years now but I do have a question and you may have answered this before, but I’ve always wondered, how do you carry your phone during a long run? I live in florida so there isn’t an easy/lightweight solution(I’m pretty minimal during my runs) to carry a phone, but for safety and convenience I would love to. Is there a better solution?

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Usually two egg whites and one whole egg. Bed by 10. Racing the Cumberland Plateau Stage Race this weekend!!

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This just reminded me to charge my bluetooth head phones, and I don’t have them with me at work =( And we have no power at home… darnit!

I’m doing an 8 mile run tomorrow, and that just seems so far to me right now! I’m seriously nervous!

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18 miles is crayyyyyyyzy. Hope it goes really well!! I am also kinda obsessed with Kara.

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I go on with my life and don’t really think about it until the day -otherwise I would have a panic attack

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I read once about a scientific study done on falling asleep. There are two types of people, ones who’s brains shut off at night and those that don’t. Supposedly it was based on blood type? Anyhow I have to take Melatonin to help calm my brain so I can sleep.

Oh and I eat the whole egg… cannot pass up that sunny goodness, sometimes I add eggwhites to the whole egg though.

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What an inspiring video!

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