This Saturday marks NINE miles for the Shoreliners! For some of you, this is again the longest distance you will have run - how exciting!
Be sure to prepare for Saturday morning's run - for many of you, this information isn't news to you - but if this is the first time you've run more than an hour or so at a time, here's a few guidelines:
1. Try to eat a light dinner Friday night - nothing heavy or spicy or hard to digest. My Fridays are called DRY FRIDAYS which means I make it a rule to pass on an alcoholic beverages the night before a long run.
2. Drink plenty of fluids on Friday.
3. Get up a little early Saturday morning, try a light - easy to digest breakfast no later than an hour before we run. Waffles, 1/2 a banana, toast with a little peanut butter are all good options. Some people are coffee drinkers (to get things going or just for a wake up call!), again - the earlier the better in this regards. And of course, water and/or Gatorade will help start you out hydrated for your run.
4. Dress for 15 degrees warmer than it actually is. If you are a little chilly at the start of the run, that's okay!
5. Body glide - need I say more? (I'm still healing up from a little irritation from last week!)
6. Energy gels - some people use an energy gel after about 45 minutes into a long run. You can do the research online - they help - but it's recommended that you practice using them in a long run so you'll know if it works well on your stomach, etc.. You can buy them at the Springfield Running Center, Dicks, Bike Tek, online.... If nothing else, be sure to take water/Gatorade during the run. They typically cost about $1.00 and have about 100 calories of carbohydrates.
7. Oh, and during the run Saturday? Enjoy it. Go a little slower, relax, enjoy the scenery and being with your running partners. Work hard going up the hill and enjoy the downhill. Talk walk breaks if you need them. Cheer each other on! Stay for breakfast afterwards. The rewards of going long are very cool!
Have you signed up for the race? The shirts are long sleeve dry-release and make a great fall running shirt. For $24 bucks, you can't beat the price of this race.
Here's the link to the route. It's fairly simple, and water / Gatorade will be at mile 3 & 6.http://www.usatf...org/routes/view.asp?rID=320314
Just Run!
Mary Rogers
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6 comments:
Got my Rocktane and I'm ready to go! Can't wait!
Got my Accel Gel!
Whoo Hooo - got my Sharkies!
Roctane - oh, geez, that would make me hyper! You guys rock!
OMG - you guys rock! It was great to see so many Abe's Army graduates running their longest run yet! You guys were really working hard and you should be proud of yourselves!
Stay tuned for more information regarding next Saturdays 8 mile route, plus information on carpooling, etc., before the actual race.
If you haven't signed up yet - do so by Monday as the race fee increases by $5 for late registrants.
So - how did you feel today?
Mary - once again thanks for getting things organized for this training! I was nervous about Saturday, but with the help of the group and especially my buddy Steve, I got through it, I really did not think I had it in me and my confidence is up again! Power of the group!!!! love it. I am doing the Transplant run this saturday so am meeting a few at Washington Park at 7 to try to get some mileage in before the 8 run. Can you post whatever you discuss Saturday morning for those of us that will not be there? thanks again...so great to be back on the roads! lori
I will post route tomorrow and some info on carpooling, etc. Great job Lori - way to stick with it!
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