Saturday mornings are when I usually plan my long runs for the week. Leading up to today, I wasn't sure how I'd fare as I was doctoring a sore knee throughout the week. Plenty of ice, strength training, stretching and tapering off on my running during the week all seemed to pay off as I had a very successful long run today! My original plan was to log 10 miles. Admittedly, about 4 miles into my run, I thought I'd settle for 8.5 but I stayed focused and carried it through all the way to 10.2 miles – Yes!
I focused on several lessons I learned while I was at camp earlier this summer in Craftsbury, Vermont:
- Stretching: I stretched for between 5-10 minutes before and after my run
- Running Form: Lean forward, arms at a right angle, hands lightly cupped, thumbs brush against the hips as you use your arms to propel you forward.
- Hydration: I drank water at approximately 15-minute intervals
- Refuel: After 45 minutes (approximately 5 miles), I refueled with a 'Gu Energy Gel' (Vanilla Bean)
After my post-run stretch, I incorporated some drills while I walked the dog and enjoyed a fresh cup of coffee. Following breakfast (yogurt, banana, flaxseed, almonds, nectarine), I proceeded to work in my garden for about an hour – weeding and watering.
Now, it's about 10:30am and I have the rest of the day to look forward to!
Happy and Safe Running Everyone,
John
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