I was reminded this week about the importance of fueling/preparing properly for (and during) a long run. I pretty much violated all of the things that SHOULD be done before a long run, and boy did it show during my run. The problem was that I didn’t plan on doing my long run Saturday, but when the weather people started talking about another Evil Minnesota Winter Storm coming early Sunday morning, I knew I had to do it Saturday or it wouldn’t get done. So I didn’t think about prep/fueling on Friday (and had court all day, which meant very little food and water; followed by too much food and some beer on Friday night). Then Saturday morning was spent in a class (with lots of coffee and a scone), followed by lunch at McDonalds (which I NEVER eat, but it was quick and we were starving by the time the class ended at 1:30 and at that point I just wanted to eat something and get out and get the run done). So my long run was started at 2:15 on Saturday (I am SO not an afternoon runner anyway). I thought it was colder than it was, so I had on an extra layer that just made my legs feel heavy. The McDonalds fries were making my stomach feel heavy. Since I was full, I couldn’t stomach gels, so only had 1/2 of one. I was dehydrated, which was making my legs feel weak and my head feel light-headed. Little inclines felt like mountains. Not a good run. But I was very happy to at least have gotten it in.
I feel pretty good about the first week of taper. Continuing with what seems to be the norm for this round of training, I didn’t quite stick with the plan. I was supposed to do an 8k-10k tuneup race, but life and weather got in the way. I had hoped to at least swap that out for some tempo miles, but it wouldn’t work with my schedule. No worries though.
I did manage to follow the basic principles of tapering for a marathon:
- Cut back in total mileage about 20-25%
- Maintain intensity/quality of training
- Don’t go crazy and add a bunch of other non-running activity to replace the miles
- rest the body!
Taper Week #1, recap:
Miles run: 38.9; Minutes biked: 40; weights: 1 time; pilates: 4 times
- M: biking (40 minutes); weights; pilates
- T: 4.2 miles (9:02)
- W: 8 miles (8:33) (w/5x600m at 5k pace; 6:42 -7:16, which was sort of random)
- Th: pilates
- F: 6.2 miles (9:04) (w/ 4 hill sprints)
- Sa: 16 miles (9:26)
- Su: 4.5 miles (9:50); pilates
Focus for this week: Eating better, hydrating more, sleeping more!