I've forgotten the basics

This is week 3 of my half marathon training/ build a strong base of running and I've seemingly forgotten everything that makes my longish runs successful.

But before I get into my "running routine," here's a photo of the happiest runner dog enjoying himself on the path.


Which promptly turned to this for the rest of the day:


After our 4 mile run.

Week 1's long run felt terrible. I was hungry and over dressed for the weather.

Week 2's long run went better, but still had some issues. I was definitely underdressed for the sub freezing temps. Although, I did manage to take a Gatorade prime pre run which helped. I also ate my weight in spaghetti the night before. Ick!

*and felt really crappy the rest of the day (probably due to not consuming enough electrolytes) Even a huge steaming bowl of ramen couldn't help me.

Now going into week 3's long run, I'm determined to set myself up for success by looking back at what worked so well for me during Fox Valley Marathon training. My gawd, I feel like such a newbie. Hehe

Night before long run
•Don't carb load. Eat a huge burrito instead (no hot sauce). "Carbloading" makes me feel heavy and bloated. And slow. Somehow a huge burrito doesn't.

•Drink a beer or 2.


Morning of long run
•Eat Honey Stinger waffle 1 hour before

•Drink a quarter cup of coffee. Anything more and ill feel like death.

•Drink Gatorade prime 15 minutes before run

•Take a salt pill with the Gatorade prime.


During Long Run
•Carry water and drink when I feel like it.

•Don't use Nuun, or other electrolyte drink (minus Gatorade) because why on earth would you train with something that wouldn't be available on race day!? Unless of course you bring your own bottle of said drink to carry on race day.

•Only take a gu and salt for runs over 16 miles- usually midway through run. *Unless its really hot.

•Be careful to dress appropriately. This is hard because I hate hate hate that initial shock of stepping outside into freezing temps after being in my warm apartment. Must remember I'll be warm after 10 minutes.

Post long run
•Take a salt pill (if it was hot) or if I sweat a lot. Might try this after my long run tomorrow to see if last weeks funk was brought on by lack of potassium/sodium/magnesium.

•Have a small protein shake to feed the tired muscles.

•Bring debit card on long run to stop at Caribou on the way home to get their fabulous Lemon Earl Grey latte.

•Massage calf muscle with the Trigger Point Kit. Getting that knot-tightness out is key to staying healthy right now.


So that's the reminder to myself on what works for me for longer runs.

*I'm sure what works for me might not work for you. I've analyzed these components of my routine a lot and found great success/ consistency when I follow this schedule.

Do you have a running routine? What works for you?

- xaar