It’s like she turned 4 years old over night. She is talking non-stop, she understands most of what we are saying and THIS is my favorite stage ever (I know, I keep saying that about every stage but seriously, this is my favorite).
The reason that I am obsessed with Sundays. The morning we actually have time to make a real breakfast.
My first round of my chocolate chip, banana and strawberry pancakes:
I have the best news. I saw my sister and her family after being without them for 17 days. They left the day before I got back from Thailand for vacation and just got back last night and came straight over.
My heart is full again.
It just feels so right. Yeah, Brooke really wanted to wear this neon shirt.
Baked potatoes, I love absolutely everything about you. You make a fabulous dinner.
Oh, the long run. It can either go so so so so good or so so so so wrong.
It is a necessary part of training for races and I have 10 things that I do to help me power through and get to the ‘post long run high that feels so good and that gives me so much confidence for my upcoming race.’
1. I ALWAYS split the run up mentally. I don’t look at the run as doing 20 miles but instead 5 miles 4 times. I just like thinking about the segment that I am in (i.e. I know I can do 5 miles) rather than getting overwhelmed by thinking about the entire run all at once (um… running 20 miles straight sounds a little intimidating).
2. As painful as it is to go to bed early on a weekend night, if you want to have a good long run the next morning you just gotta do it. We really can’t expect to ask our bodies to perform really well and run a ridiculous amount of miles on little sleep. I practiced some self-discipline on Friday night and was in bed at 9:30… waking up at 5 the next morning to go run a bunch of miles requires some sacrifices!
3. GOALS GOALS GOALS GOALS GOALS. I can’t tell you how many times I visualized my upcoming marathon during my long run on Saturday. I think I might even write my goals all over my arms for my next long run to really help to remind me why I am doing this whenever the going gets tough. It takes hard work to achieve these goals that we set for ourselves. It isn’t supposed to be easy or feel like rainbows and butterflies.
4. Go somewhere new. Try running somewhere other than your normal route. Add some excitement to your long run, explore somewhere new or try if you can to run on your upcoming race course so that you can know what to expect. Practice makes perfect.
5. Please fuel. Please hydrate. I swear this will make your long runs go 5 trillion times better (some do train without fuel/water but they are probably really advanced runners that are working closely with a coach and nutritionists etc). Stay ahead of your glycogen levels tanking. I start taking in fuel at about mile 6 or 7 on my long runs because once you get too low on your energy it is really hard to come back from that and catch up and you will hit the wall. Your long runs will feel so much better if you are taking in calories and WATER WATER WATER throughout your run. I am loving a vanilla waffle 30-45 minutes before my run (I also have a piece of toast a little before that) and these stingers throughout my run (I have no sponsorships with them, I really love their products). I also make sure to grab water/gatorade at every opportunity possible along the way.
6. Stop staring at the garmin. It can be really mentally challenging to check it every minute and see that you are only .1 miles farther in your run. Get your mind on something else. Pay attention to the way that your body feels and put some masking tape over that garmin if you are checking it all of the time. I actually like to reset by garmin to go along with tip #1… I don’t know why but it makes it so I don’t keep staring at it so much.
7. Save your music for when you really need it. On Saturday I just listened to my music for the 10 tempo miles because I knew that is when I would need it the most. If I listened to music the whole time I probably would have gotten really bored with it but having it for the time that I needed a strong beat to push me really helped. Use your music for the hills, the fast portion or the last part of your run to help you finish strong.
8. I am going to put a bunch in this one because I only wanted the list to go up to 10 but I have a bunch more to say: run with people, go at the time of day that works for you, work around the weather (who wants to run at the hottest or coldest time of day?), sign up for a race to do your long run (i.e. if you have 18 miles to do, sign up for a half marathon and add on a warm-up and cool-down to equal 18 miles) and PRACTICE GRATITUDE (I GET TO RUN!!!).
9. Repeat to yourself 4 trillion times, “I can do hard things” during your long run and do that until you believe it and you prove it to yourself.
10. Always have a reward for yourself at the end. Make some fun plans for a massage, pedicure, a movie night or to read for 4 hours straight when you finish. Some people don’t think it is a good idea to have a food reward blah blah blah but I always do for when I finish my long runs (or any run for that matter;). Thinking about a ginormous diet coke and a pink sugar cookie that is 7 inches in circumfrance to eat after I am finished definitely pushes me through to the end.
BONUS::::: take the pressure off of yourself. Running isn’t your job. Your family will still love you if you don’t rock your long run. Some days are just off and there is nothing we can do about it. Your worth does not depend on your running performance.
Share your long run tips!!!
What is your reward after a long run or race?
Music while running? Yay or nay? All of the time or some of the time?
Sweet potato or baked potato? What toppings do you like for your potatoes?